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post #450 of (permalink) Old 04-13-2009, 12:58 AM
Gold Muscle
Learning to break kayfabe
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Join Date: Mar 2009
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Re: Workout/Staying in Shape Thread

Guys try this 6weeks workout and you will get results, i have been working out for 2years using the programs that the gym instructors put you on and i couldn't get much results, then i tried this 6week workout and i got better results with less time spent at the gym,
workout MON, Wed, Fri, Supersets, also if you like do 20 minuts of cardio at 75% on your non weight lifting days like Tue, Thurs, Sat, its up to you, also focus on getting the weights up between the weeks,
1: Weeks 1-2: 3 sets of 15 reps with 30 seconds rest,
2: Weeks 3-4: 4 sets of 10 reps with 60 seconds rest,
3: Weeks 5-6: 5 sets of 5 reps with 90 seconds rest,
remember the rest period plays a big roll in this workout,
1: Deadlifts,
2: Dumbell Flat Bench Chest Press,
3: Front Barbell Squat,
4: Bent over Barbell Row,
5: Standing Military Press (front or back),
6: Front Plate Wood Choppers,
7: Chin ups,
8: Dips,
9: Back Extensions,
10:Reverse Incline Raises,
if you don't know how to do this corectly than ask your gym instructor to show you because the deadlift can damage your back if not done properly.
let me know what you think.
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