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Help I need a good workout !!!!!!!!

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Topic: Help I need a good workout !!!!!!!!

Gonzobob

Novice

Posts: 5
From:
Registered: Feb 2001

posted April 11, 2001 07:25 PM

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Could someone give me a full workout and diet for this cycle ?

WEEK****D-BOL****SUST****EQ****CLOMID**
1*******25/ED****500*******************
2*******25/ED****500*******************
3*******25/ED****500*****400***********
4*******25/ED****500*****400***********
5****************500*****400***********
6****************500*****400***********
7****************500*****400***********
8****************500*****400***********
9************************400***********
10***********************400***********
11***********************400***********
12***********************400***********
13******************************100/ED*
14*******************************50/ED*
15******************************50/EOD*

TRAIN HARD!!!!!

Amateur Bodybuilder

Posts: 61
From:MD
Registered: Apr 2001

posted April 11, 2001 10:00 PM

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HI GONZOBOB, GOOD CHOICE OF AS. I WOULD WORKOUT 5 DAYS AWEEK 4 AT A MINIMUM. 1ST EVERYBODY LOVES TO TRAIN DIFFERRENTLY YOUR GONNA HAVE TO FIND WORKS BEST FOR YOU TRIAL AND ERA FOR BULKING THE6-10 RANGE IS PROB. THE BEST WITH MODERATE TO VERY HEAVY WEIGHT
10-15 FOR TONING LIGHT TO MODERATE WGT.
I TRAIN MON-FRI REST SAT-SUN
MON CHEST 2SETS FLAT BENCHPRESS WARMUP
4SETS 6-8 REPS FLAT BENCH PRESS
4 SETS 6-8 INCLINE BENCH PRESS
4 SETS 6-8 FLAT DUMBELL PRESS
OR 6-8 INCLINE DUMBELLS
OR 6-8 DUMBELL DECLINES
3-4 SETS CABLEFLYS
OR PECDEC OR DUMBELL FLYS
TUES SHOULDERS AND TRICEPS
4 SETS MILATARY PRESSES 6-10 REPS
4 SETS DUMBELL SIDELATERAL RAISE 6-10 REPS
4SETS REVERSE PECDEC FOR REAR DELTS 6-10
YOU CAN MIX UP THE MILATARY PRESSES WITH DUMBELL MILATARY PRESSES.

WED LEGS SQUATS 2 WARMUPS 10-15 REPS
4SETS 5-8 REP RANGE
4-5 SETS LEG PRESSES 6-12 REPS
5SETS LYING OR STANDING LEG CURLS
6-10 REP RANGE
3-4SETS LEG EXTENTIONS 8-12 REPS
YOUCAN MIX UP THE LEG CURLS WITH STIFF LEG DEADLIFTS FOR HAMSTRINGS MACHINE HACKSQUATS FOR LEG PRESSES

THURS BACK LATPULLDOWNS 6-10 REPS 4 SETS
SEATED ROWS OR STANDING BENT OVER ROWS 6-10 REPS 4 SETS 1ARM DUMBELL ROWS 4SETS 6-10 REPS MACHINE HAMMERSTRENGTH ROWS OR PULLDOWNS 4SETS 6-10 REPS 4SETS SHOUDER SHRUGS 6-10 REPS 4SETS DUMBELL SHRUGS THERES ALSO A METHOD LEE HANEY USED WITH THE STRAIGHT BAR BEHIND HIM WHILE SHRUGGING

FRI BI'S AND CALF'S 4SETS STRAIGHT BAR CURLS 6-10 REPS 4 SETS DUMBELL PREAHER CURLS 6-8 REPS 4SETS CABLE CURLS 8-10 REPS
FOR YOUR FOREARMS YOU CAN DO WRISTCURLS 3-4SETS 8-10 REPS MODERATE WEIGHT 3-4 SETS REVERSECURLS 8-10 REPS LIGHT TO MODERATE WGT.
BE CAREFUL NOT TO OVERTRAIN FOREARMS THEY GET LOTS OF ATTENTION JUST BY WORKING OUT

4 SETS STANDING CALFRAISES 8-12 REPS 4SETS SEATED CALF RAISES 8-12 REPS HAMMERSTENGTH CALF RAISES ON MACHINE 4SETS 8-12 REPS
TRY TO EAT 2-3 GRAMS OF PROTIEN PER POUND OF BODY WGT GOOD CLEAN CALS CHICKEN,FISH,STEAK,RICE,POTATOES,WHEATBREADS,EGGS EGGWHITES,OATMEAL EVEN PEANUTBUTTER,MILK

ALWAYS WARE YOUR BELT AND HAVE A SPOTTER WHEN DOING HEAVY BENCHES SQUATS ALWAYS WARMUP TO THERE ARE LOTS OF EXERCISES YOU CAN DO. AND DIFFERRENT COMBINATIONS OF BODY PARTS LIKE BACK AND BI'S CHEST AND TRI'S
SHOULDERS AND LEGS THE LIST GOES ON AND ON BUY YOURSELF A JOE WIEDERS BODYBUILDING ENCYCLOPYDIA TONS OF STUFF IN THERE GOOD LUCK !!!!

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TRAIN HARD OR DON'T TRAIN AT ALL!!!!!!!

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