This routine is from Justin. "I gained 12lbs in 1 month on this"
Full body Routine 2-3 days a week. 1-3 sets of 8-12 rep supersets.
|Routine Type||1 day on 1 day off alternating workout using supersets.|
|Purpose||Build size and muscle mass|
|Target||Uses full body supersets for added intensity|
|Monday - Day 1||Full Body Workout|
|Tuesday - Day 2
| Wednesday - Day 3
||Full Body Workout|
|Thursday - Day 4
|Friday - Day 5||Full Body Workout|
| Saturday - Day 6
||Rest (Cardio Optional)|
|Sunday - Day 7||Rest|
Monday - Wednesday - Friday
|Muscle Group||Exercise||Sets And Reps|
|Superset # 1 - Perform a set of squats and immediately perform a set of stiff leg deadlifts for one set. Repeat two times.||Squats||3 x 8 - 10 reps|
|Stiff Leg Deadlifts||3 x 8 - 10 reps|
|Superset #2 - Perform a set of rows and immediately perform a set of bench press' or dumbbell press' for one set. Repeat two times.||Barbell Row||3 x 8 - 10 reps|
|Bench Press or Dumbbell Bench Press||3 x 8 - 10 reps|
|Superset #3 - Perform a set of chin ups and immediately perform a set of dips for one set. Repeat two times.||Chin Ups (close grip underhand preferred)||3 x 8 - 10 reps|
|Dips||3 x 8 - 10 reps|
|Superset #4 - Perform a set of calf raises and immediately perform a set of sit ups for one set. Repeat two times.
(alternate twisting with regular situps each week)
|Standing Calf Raise||3 x 20 reps|
|Alternate Twisting Sit Up||3 x 20 reps|
Alternate the order of workout evey session.(some ppl tend to go all out and waste too much energy on legs and go half ass on chest & back) I always do dips and chins after back and chest. (So basically I do legs first then next session I will do chest & back first) Abs and calves are no exception.(dont alway train them last)
Every so often I will switch up the chins and dip for curls and french press. Although I found my arms grow nicely with just chins and dips. This is pretty basic but it works like a charm. EAT EAT EAT as well. For nutrition info click here.
Workout submitted by Justin.
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