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Hardgainer update 9 months later
Here we go. Do you think that there has been a change? Took the picture this morning.
Thinking now of which juice to take to speed up the process.
Sustanon250 and Nolvadex sounds like an interesting mix.
Hardgainers Revamped Program
This site is great to discuss matters. I have been kindly informed that I need to revamp my program. People have suggested a different body part each day.
I used Big Kevs super programme to start me off and the suggestions offered so far. The program looks like its going to kill me. I wonder what my trainer is going to say when I suggest the revamped program.
I have taken out the exercises that my gym dont have. Left Legs for Fridays - I hate walking around work limping for 3 days.
This program will be the first I have pyramided up. :lift:
What do you guys think?
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SUNDAY
Shoulders
Barbell shoulder press-4 sets, 4-6-8-10 reps
Standing Side laterals-4 sets, 8-10-10-12 reps
Seated Bent-over Lat Raises-4 sets, 8-10-10-12 reps
Shrugs- 4 sets, 12-20, reps
Seated lateral raise-3 sets, 12-15-20 reps
Abs
Bench leg raise – 3 sets, 15 reps
Swiss Ball Cable Crunch – 3 sets, 15 reps
MONDAY
Cardio – 45 min
Chest
Flat barbell bench press-4 sets, 2-5-8-10 reps
Incline dumbbell press-4 sets, 6-8-12-12 reps
Peck deck-3 sets, 10-16 reps
Smith Machine press-3 sets, 8-12 reps
DB Bench Press-3 sets, 12-20 reps
TUESDAY
Cardio – 45 min
WEDNESDAY
Cardio – 45 min
Arms
Straight barbell curl-4 sets, 4-6-8-10 reps
Cable bar curl-4 sets, 4-6-8-10 reps
Dumbell curls-3 sets, 8-10-10-12 reps
Cable pressdowns-3 sets, 8-10-10-12 reps
Abs
Hanging Leg raise – 3 sets, 20 reps
Swiss Ball Crunch- 3 sets, 15 reps
THRURSDAY
Cardio – 45 min
Back
Bent barbell rows-4 sets, 6-8-10-12 reps
Seated Row-4 sets, 8-10-12-12 reps
Low pulley rows-4 sets, 10-12-12-15 reps
Pulldowns with narrow v-bar-3 sets, 10-10-12 reps
Calves
Seated raises-4 sets, 6-8-10-12 reps
Standing raises-8-10-12-15 reps
FRIDAY
Quads
Barbell squat- 5 sets, 2-4-6-8-10 reps
Leg Press-4 sets, 8-10-10-12 reps
Leg extentions-4 sets, 8-10-12-12 reps
Hamstrings
Stiff leg deadlifts-4 sets, 8-10-10-12 reps
Lying leg curls- 4 sets 10-10-12-12 reps
SATURDAY
REST
4 week update - where are my abs?
Hey guys and gals - Just letting you know that I have made some progress - albeit slow.
Its at the top of the board. What do you think?