| Try this routine if you want to get huge, lean and cut, whatever. The stress and muscle building blasts these exercises places on your body have helped me to get cut and muscular. From 238 lbs two months ago I am now 205. My traps have increased, my lats are getting wider by at least 3" that I can measure, my legs have gotten bigger, chest is stronger and hard, arms are beefy. I am by no means a huge monster bodybuilder, but I think most average people who are involved in bodybuilding just want a nice body.
This routine will do it for you, but you have to give it your all and, most importantly, eat right. From eating McDonald's, Chinese food, etc. every day I went to eating 5-6 healthy meals of chicken and broccoli, egg whites, wheat bread, etc. with 3 servings of Met-Rx or Myoplex (the stuff works to give you your required nutrition).
My workout is as follows, twice a week with a third day added in every two weeks. Try it for four weeks. You will see a difference and you'll get stronger.
Monday:
Deadlifts: 2 warm-up sets, 12,8,3,1-2 (HEAVY!)
Dumbbell Pullovers: 1 warm-up, 10,8,5,2-3 (HEAVY!)
Bench Press: 2 warm-up sets, 12,8,5 and 1 (HEAVY!)
Thursday:
Squats: 2 warm-up sets, 12,8,3,1-2 (HEAVY!)
Standing Shoulder Press: 10,8,5,2-3 (HEAVY!)
Bench Press: 2 warm-up sets, 5,4,3,2, and 1 (HEAVY) 2-3 minutes rest tops
Now here is the every other week workout that has made a difference where you go low weight, HIGH reps. I usually do it on Wednesdays. Take 45 seconds rest between all sets (I mean I am running to each area as I finish the body part session).
Incline Press: 30,20
Cable Laterals: 30,20
Wide grip Pulldowns: 50,30 (Get as wide as you can)
Seated pulley row: 30,30
Barbell Curls: 30,20
Tricep Pulldowns: 30,20
Leg Extension Machine: 30,30
Reverse Leg Extension: 30
Calf Raises: 30,30,30 (three different position of feet)
As you can see, on this day I work every body part with high reps. While I have 30 showing for most of them, there are days when I go to 50, especially with legs and triceps. This will burn your muscles to a crisp, but it will hit different fibers and surprise your body because it will be getting used to doing heavy weights and low reps.
The Squats and Deadlifts are critical, and these will make you huge regardless of whether you're trying to get bulked up or lean.
Try it and let me know what you think.
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