Proven size and strength workout!

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  • September 11, 2006 at 3:25 am #611

    I stuck to this program for 37 day’s and gained 9 kilo’s off this,without keeping an eye on my diet it is very repeditive but did work for me thought i’d share it..
    3 sets of everything going up by 2 reps every new set
    BENCH PRESS (chest)
    BARBELL CURLS (arms)
    UPRIGHT ROWS (chest-shoulders)
    DUMBELL CURLS (arms)
    REVERSE CURLS (forearms-shoulders)
    SHOULDERS WITH BAR BEHIND NECK
    FLY’S ON BENCH (chest)
    Love for someone else to try it really did work well for me..[/b]

    September 11, 2006 at 9:51 pm #3077

    What sort of split? Reps?

    September 12, 2006 at 12:30 am #3078

    that’s one of the most shit programs i’ve ever seen. you’re full of it. ๐Ÿ™„

    September 12, 2006 at 12:54 am #3079

    you only work chest, shoulders and biceps? how bout legs and back, your growth would have been very uneven; shoulders rolling forward, arms keeping permanent unnatural bend at the elbow… gotta work opposing movements too man….

    September 12, 2006 at 4:15 am #3080

    Start off with reps of 8 in first set then 10 finishing off with a set of 12… GILBEE- can’t really do much back related work due to an injury a few years ago..

    September 12, 2006 at 4:29 am #3081

    @Fox wrote:

    that’s one of the most shit programs i’ve ever seen. you’re full of it. ๐Ÿ™„

    maybe some pick’s might help you change your mind fox ๐Ÿ˜†

    September 12, 2006 at 4:41 am #3082

    @LeathaL wrote:

    Start off with reps of 8 in first set then 10 finishing off with a set of 12… GILBEE- can’t really do much back related work due to an injury a few years ago..

    Everyday, every second day?

    You’ve explained no back but no legs as well?

    Maybe it works because it’s an extreme specialisation program.

    September 12, 2006 at 5:14 am #3083

    it may sound silly but mon-fri with no break had most weekends off if i felt ok i would try get a session in either sat or sun.. as for legs i do alot of running because the level of football i play is quite demanding so they stay pretty much in shape from that.. i also jump on the bike for 20 min or so after w/o

    September 12, 2006 at 5:29 am #3084

    So you do this everyday, correct?

    September 12, 2006 at 6:50 am #3085

    @LeathaL wrote:

    …for 37 day’s and gained 9 kilo’s …[/b]

    How much of that was muscle ?

    September 13, 2006 at 1:27 am #3086

    well yeh pretty much Dr.j every mon-fri for 37 day’s..
    STALLION-i obviously put on some fat because i was eating a considerble amount but my skin folds stayed good it wasn’t at all in comparison with the muscle i put on.. like dr.j said working the same muscles so hard every day your bound to put on size in the worked areas.

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