Lost Cause
Don Juan
I am 22 yrs old. 6' 158 and I started a workout 2 weeks ago that works really well! Not much to show for it yet but I can definitely feel it in the muscles.
Monday Chest & Shoulders
Bench Press
Cable Crossovers
Machine Flys
Military Press
Deltoids
Shoulder Crunches
Wednesday Back & Legs
Lat Pulls
Seated Rows
One Arm Rows
Squats
Leg Press
Leg Extensions
Friday Arms
Bar Curls
Preacher Curls
Cable Curls
Pressdowns
French Curls
Reverse Bar Curls
ABS (Monday & Friday)
Crunches (Remember to lift your body off the ground with your stomach and not your arms. Contract your stomach muscles.)
Knee Raises
Never do more than 12 sets per body part per WEEK. You will over train and will still be a little wuss. With the arms its more like 10 sets. They are delicate muscles and don't need to be stressed as hard as other areas (Chest, Back) to see improvements. Keep the rep range around 8 (12 for your first set of each body part exercize). Make sure you are SWEATING YOUR BALLS OFF! If you aren't sweating you aren't growing. And don't wait too long in between sets, one minute is plenty.
Do your abs on Monday and Friday! You will feel it good after a week. I also take the following supplements, all Max Muscle Products.
Alpha One (Creatine)
Glutamine
High 5 Protein Powder
Not Max Muscle....
Multi-Vitamin
B-Vitamin Complex.
One beer a day (Keeps ya sane). I prefer Newcastle.
Don't waste your $$ with Cell-tech. It's CRAP! There is way too much sugar in the creatine (75g). It just converts to fat. The Max Muscle Creatine has like 16g of sugar per serving and tastes a lot better. I'll be posting before and after (6 weeks) soon so you can see what my program does.
Hope this helps someone.
Peace,
Brian
Monday Chest & Shoulders
Bench Press
Cable Crossovers
Machine Flys
Military Press
Deltoids
Shoulder Crunches
Wednesday Back & Legs
Lat Pulls
Seated Rows
One Arm Rows
Squats
Leg Press
Leg Extensions
Friday Arms
Bar Curls
Preacher Curls
Cable Curls
Pressdowns
French Curls
Reverse Bar Curls
ABS (Monday & Friday)
Crunches (Remember to lift your body off the ground with your stomach and not your arms. Contract your stomach muscles.)
Knee Raises
Never do more than 12 sets per body part per WEEK. You will over train and will still be a little wuss. With the arms its more like 10 sets. They are delicate muscles and don't need to be stressed as hard as other areas (Chest, Back) to see improvements. Keep the rep range around 8 (12 for your first set of each body part exercize). Make sure you are SWEATING YOUR BALLS OFF! If you aren't sweating you aren't growing. And don't wait too long in between sets, one minute is plenty.
Do your abs on Monday and Friday! You will feel it good after a week. I also take the following supplements, all Max Muscle Products.
Alpha One (Creatine)
Glutamine
High 5 Protein Powder
Not Max Muscle....
Multi-Vitamin
B-Vitamin Complex.
One beer a day (Keeps ya sane). I prefer Newcastle.
Don't waste your $$ with Cell-tech. It's CRAP! There is way too much sugar in the creatine (75g). It just converts to fat. The Max Muscle Creatine has like 16g of sugar per serving and tastes a lot better. I'll be posting before and after (6 weeks) soon so you can see what my program does.
Hope this helps someone.
Peace,
Brian
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