Originally posted by SA E30
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Day 2 Pull (Back Back, Rear Delts)
Day 3 Legs (Theres no reason to ever NOT do legs )
Day 4 rest
If you want, you can do this twice a week, like so.
Day 5 Push again
Day 6 Pull Again
DAy 7 rest
By still hitting your legs at least once a week, you'll get some muscle on them, and when you get your diet in check, youll drop the fat and be left with great legs (without sounding too gay)
Aim to do 15-20 working sets per day, if you chose to do the twice per week route. I did it for a few months, gained good size and weight without killing my self every workout. Its about consistently overloading your muscle, not devastating your muscle twice a week, that would be brutal.
Sample workout:
Chest:
Flat Press, dumbbell or BB (3-4 working sets, 1 warmup)
Incline press dubbell or BB 3 sets
Optional iso lateral chest press 3 sets
Dumbbell/cable flies 3 sets
Dips 3 sets
Optional Cable rope pull downs 3 sets
Dumbbell side or front raises 3 sets
Back:
Pull ups 3-4 sets
High row iso lateral 3 sets
low cable row 3 sets
Optional One arm dumbbell row 3 sets
Face pulls/bent over dumbbell raises 3 sets
Supinated grip BB or dumbbell curls 3-4 sets
Hammer curls 3 sets
Legs:
Squats 4 sets 1 warmup
Deadlifts 4 sets
Leg Press 3 sets
Optional Lunges while holding dumbbells (though im usually beat by here)
Calves however you like.
Aim for a 6-10 rep range with most of your lifts. Low rest time, 45-60 seconds.
Its a fast paced workout, and will get you in an out of the gym in about an hour with a realll niiice pump.
Get your diet in order and youll be good to go.
(disclaimer, you can change or modify any part of this, as it is not perfect for everyone. And I dont know your lifting background, if you have been training for a short while, this may not be your best workout)
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