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12-30-2002, 07:40 AM #1New Member
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Training Programme: Your Input Please
All right Guys and to those Girls out there: D
As the new year is approaching I think its time for me to get organized and ready for some serious bulking, / training, so I’d like your input on helping me have a great plan, please…
I’m 19, 12 Stone ( 168lbs) been training 6 months properly, height is 5’10”. That’s all I think you need to know, unless you state otherwise
I have come up with TWO training programme's! I’ll list one for now
Training
Monday And Thursday:
….Legs….
Squats – 3 x 10
Leg Curls – 3 x 12
Lunges – 3 x 10
….Calves…..
Standing Calf Raises on a calf Machine – 3 x 15
Sitting Calf Raise’s on a Calf Machine – 3 x 15
….Waist….
Sit-Ups-Knees Bent – 3 x 30 hold for 20 – 30 sets at each finish
Leg Raises – 3 x 30
Twists – 3 x 30
Tuesday and Friday:
Back
Chest
Shoulders
Rowing with Bar – 3 x 10
T-Bar Rowing – 3 x 10
After Back Stretch and flex
Chest
Bench Press – 4 x 10 with increase weight each set
Barbell Incline Press – 3 x 10
Bent Arm Flyes – 3 x 12
Pull Over with Dumbbell – 3 x 12
Shoulders
Press Behind Neck – 3 x 10
Lateral Raises – 3 x 10
Lateral Raises in Bent-Over Position – 3 x 10
Wrist Curls – 3 x 15
Wednesday And Saturday:
Arms
Triceps
Biceps
Triceps
Triceps pull down on machine – 2 x 10 add weight for 1 more set
Triceps extension with dumbbell behind neck – 3 x 10
Triceps exercise with dumbbells lying down – 3 x 10
Biceps
Dumbbell Curl on Incline Bench – 3 x 10
Preacher bench Curl – 3 x 10
Concentration Curl with dumbbell - 3 x 10
thnx in advanced
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12-30-2002, 06:47 PM #2New Member
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bump
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12-31-2002, 07:54 AM #3New Member
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thnx 4 the help guys
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12-31-2002, 11:24 AM #4Member
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i think your diet has more to do with your training and weight gains than anything else. you grow in the kitchen, not in the gym.
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