COriginally Posted by 5abiHi guys,
I would like to share my program to quick success with you. I started max-ot three weeks ago and have had phenomenal gains. And for the people looking for a program i will outline exactly what i did so that they can also try and hopefully gain as well as i did.
In the past three weeks i have lost a considerble amount of fat due to a cutting diet and eca, and ahve stayed at relatively the same weight due to the muscle gains. My squat has gone from 175 to 200, my dead lifting from 185 to 245, my clean and press gone from 105-125, my bb rows gone from 105-155. And i have gained an obvious amount of muscle. Its no secret but this is for newbs like me who are stubborn and love their isoloation moves. I removed all isolation moves but 4sets of a flies and 4sets of cursl a week. I kept my protien at about 160-200grms perday and watched my carbs/fat.
my program looks like:
db incline press: 3sets 4-6reps
bb flat bench: 3set 4-6reps
fly machine: 1sets 6-8reps
dips: 2sets 4-6 reps (weighted)
close grip bb curl: 2sets 4-6reps
hammer curls: 2sets 4-6reps
squats atg - 3sets 4-6reps
leg press - 3sets 4-6 reps
SLDL - 3sets 4-6reps
Standign Calf rasies - 2sets 6-8reps
seated calf raises - 2sets 6-reps
wednesday - off
thursday - back/traps
Pull downs - 3sets 4-6reps
BB row - 3sets 4-6reps
Dead lift - 3sets 4-6reps
upright rows -3sets 6-8reps
shrugs -2sets 6-8reps
Friday - shoulders/tris:
Clean and press - 3sets 4-6reps
DB press - 3sets 4-6 reps
side delt raises - 1set 8reps
rear flies - 2sets 8reps
close grip bench - 3sets 4-6reps
dips weighted - 3sets 4-6reps.
THis worked amazing for me keeping my diet sparkling.
All gains poundage where on the 4-6rep range nto my 1max.