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scotty too hotty
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Whey is derived from milk. Okay bro, I have a very simple routine that should still be challenging enough for you. The days you choose to rest will be determined by how sore you are and what is going on in your personal life, but make these exercises your staples for three months, and then we can adjust you from there.
Day 1 = chest and abs
Flat Benchpress- warmup and five sets of ten reps. You must determine what weight is sufficient to accomplish this. If you fall short a few reps it's okay, use a spotter on those sets. Alternate flat bench every other week with decline bench.
Incline dumbell flies- three sets of ten reps.
100 pushups- do these after benching and the flys. Do whatever it takes to get them done, rest accordingly, but still hustle.
Butterfly machine- two sets of ten reps.
Abs- this is up to you, you get out what of it the time you put in.
Day 2 = back
Pullups- fifteen, or do as many in one set if you can do more, thats it.
Barbell Rows- make sure your torso is as close to 90 degress to the floor as possible! warmup and five sets of ten reps. Alternate these bi-weekly with t bar rows.
Lat pulldowns- two sets of twenty reps.
One arm dumbell rows- two sets of ten reps.
Any cable type row of your choice, w/close grip. This all depends on what your gym has, just make sure youuse the close grip attatchment. Three sets, ten reps
Day 3 = Legs
Leg extentions- Two sets, twenty reps, two sets ten reps. Good form ass to ground or at least parallel squats- warmup and five sets of ten reps.
Any calf exercise, five sets, ten reps.
Leg curls- four sets, ten reps.
Leg curls four sets- ten reps.
Day 4 = Arms
I will give you freedom of exercises on arms, but I want you to always do olympic straight bar curls, six sets, ten reps. You must always do ez-curl skullcrushers, six sets ten reps. For your other exercise choices, change them every week, but you must always do two more exercises for bi's and tri's. Do three sets on each, ten reps.
Day 5 = Shoulders
Warmup- then alternate weekly incline press and military press, four sets- ten reps.
Side lateral raises- five sets, ten reps each.
Front lateral raises- five sets, ten reps each.
Olympic barbell shrugs(use straps)- four sets, ten reps.
Shoulder machine press- twenty reps.
Also twice monthly, you can either chose to skip one of these days, rest more in between, or whatever you wish, but you must go to the gym, warmup, and deadlift for 45 minutes. Watch a video to learn the proper technique. I suggest starting with a weight you can do ten reps of, do that set, and then drop your reps to five. Rest as much between sets as you want, but remember I'm watching you! These are the days when you will find your true inner-self by spending time in the gym working hard. I suggest resting about four minutes between sets of deadlits until you get stronger, then you can rest longer. The choice is yours my friend. Now let's see if anyone can ad or subtract from this. This is a good basic program to help build muscle for a few months, then we can adjust it according to your results.
Day 1 = chest and abs
Flat Benchpress- warmup and five sets of ten reps. You must determine what weight is sufficient to accomplish this. If you fall short a few reps it's okay, use a spotter on those sets. Alternate flat bench every other week with decline bench.
Incline dumbell flies- three sets of ten reps.
100 pushups- do these after benching and the flys. Do whatever it takes to get them done, rest accordingly, but still hustle.
Butterfly machine- two sets of ten reps.
Abs- this is up to you, you get out what of it the time you put in.
Day 2 = back
Pullups- fifteen, or do as many in one set if you can do more, thats it.
Barbell Rows- make sure your torso is as close to 90 degress to the floor as possible! warmup and five sets of ten reps. Alternate these bi-weekly with t bar rows.
Lat pulldowns- two sets of twenty reps.
One arm dumbell rows- two sets of ten reps.
Any cable type row of your choice, w/close grip. This all depends on what your gym has, just make sure youuse the close grip attatchment. Three sets, ten reps
Day 3 = Legs
Leg extentions- Two sets, twenty reps, two sets ten reps. Good form ass to ground or at least parallel squats- warmup and five sets of ten reps.
Any calf exercise, five sets, ten reps.
Leg curls- four sets, ten reps.
Leg curls four sets- ten reps.
Day 4 = Arms
I will give you freedom of exercises on arms, but I want you to always do olympic straight bar curls, six sets, ten reps. You must always do ez-curl skullcrushers, six sets ten reps. For your other exercise choices, change them every week, but you must always do two more exercises for bi's and tri's. Do three sets on each, ten reps.
Day 5 = Shoulders
Warmup- then alternate weekly incline press and military press, four sets- ten reps.
Side lateral raises- five sets, ten reps each.
Front lateral raises- five sets, ten reps each.
Olympic barbell shrugs(use straps)- four sets, ten reps.
Shoulder machine press- twenty reps.
Also twice monthly, you can either chose to skip one of these days, rest more in between, or whatever you wish, but you must go to the gym, warmup, and deadlift for 45 minutes. Watch a video to learn the proper technique. I suggest starting with a weight you can do ten reps of, do that set, and then drop your reps to five. Rest as much between sets as you want, but remember I'm watching you! These are the days when you will find your true inner-self by spending time in the gym working hard. I suggest resting about four minutes between sets of deadlits until you get stronger, then you can rest longer. The choice is yours my friend. Now let's see if anyone can ad or subtract from this. This is a good basic program to help build muscle for a few months, then we can adjust it according to your results.
