Real Bodybuilding Programme Which I Follow

[websuraj]

Day 1:
Delts & Traps in AM;
Triceps in PM

Day 2: Quads & Abs in AM;
Back & Hamstrings in PM

Day 3: Off

Day 4:
Chest, Calves & Abs in AM;
Biceps & Forearms in PM

Day 5: Back in AM

Day 6: Off

Day 7: Repeat cycle



Notes: Back is done twice per week. The back workout on Day 2 is at 80% intensity while the back workout on Day 5 is at full intensity.

Cardio is performed 30 minutes every morning before meal one at home on the stair gauntlet (performed at high intensity).

Due to me varying the sets and reps of every exercise for every workout, no set and rep scheme is mentioned below.


Day 1

AM
Delts:
Side Laterals
Shoulder Presses
Side Laterals with cables behind back
Seated Front Dumbbell Raises
Rear Delt Machine Flyes
Rear Delt Cable Flyes

Traps:
Dumbbell Shrugs
Barbell Shrugs Behind The Back

PM
Triceps:
Rope Pressdowns
Tricep Dips
Straight Bar Pressdowns
Over Dumbbell Extensions
Rope One Arm Kickbacks



Day 2

AM
Quads:
Leg Extensions

Leg Presses
Hack Squats
Lunges with Dumbbells
Front Squats
Leg Extensions (Heavy)

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Back:
Deadlifts
T-Bar Rows
Seated Cable Rows

Hamstrings:
Lying Hamstring Curls
Stiff Legged Dumbbell Deadlifts
Ham Tractor (Seated Hamstring Curl)
Hamstring Curls



Day 4

AM
Chest:
Flat Dumbbell Flyes
Incline Barbell Presses
Cable Flyes
Incline Flyes
Flat Bench or Dumbbell Presses

Calves:
Standing Calf Raises
Seated Calf Raises
Donkey Calf Raises

Abs:
Crunches
Rope Crunches
Hanging Leg Raises

PM
Biceps:
Standing Barbell Curls
One Arm Dumbbell Curls
Two Arm Preacher Curls
Two Arm Cable Overhead Curls
Seated Hammer Dumbbell Curls

Forearms:
Wrist Curls with Barbell



Day 5

AM
Back:
Pull Ups
Deadlifts with Barbell
T-Bar Rows (close grip)
Dumbbell Deadlifts

Eat As Much As You Can
Train Your legs and back more than any other part of your body
And Rest enough
u will get bigger in days

 

[Fujiama]

With or without steroids? How can you do 6 exercises (of unknown amount of sets) for the small tiny shoulders? After two or three real hard chest exercises I would not be able to do 2 more. So it would be interessting to know how many sets you do.

How long have you been training with this routine? Gains?

Eat As Much As You Can
Train Your legs and back more than any other part of your body
And Rest enough
u will get bigger in days

Is this your advise or a pro's? Very clever....

 

[GFR]

Why would you train biceps on day 4 and then latts on day 5
Way too many exercises for delts, biceps and triceps....

 

[GSXR750]

You must be smoking crack on day 3 and 6.

 

[Dante]

You must be smoking crack on day 3 and 6.

sounds like it was copied from m&f.

 

[dAMvN]

Post some pics, please.

 

[GFR]

Post some pics, please.

This is after only 2 weeks of his program.....I'm ripped.

 

[god hand]

It depends on the weight he's using.

 

[MyK]

way to make a new member feel welcome guys

 

[Tough Old Man]

What are your stats. How old are you. How long you been training. Do you workout at home or at a gym. If a gym where do you find the time to go twice a day? Help us out here.

 

[websuraj]

What are your stats. How old are you. How long you been training. Do you workout at home or at a gym. If a gym where do you find the time to go twice a day? Help us out here.

I am 15 going to be 16
Well I am training from 3 yrs
now i can lift pretty much anyhow

and if anybody wants proof look ma gallery I am 15 and check ma pic

 

[NEW_IN_THE_GAME]

sorry bro your shit dont gain like that
check my stats, and i have a gift to gain. good genes. you are 170 pounds squating 550. lets see it. i eman not saying it is impossible, but highl;y unlikely.

 

[NEW_IN_THE_GAME]

you want a 140 pound gain on your bench in 3 months, that is 560 pounds a year. you fucking joker. haha. show me what u using legal or not lol. grow up, grow a pair let them drop then come back.

 

[kicka19]

you want a 140 pound gain on your bench in 3 months, that is 560 pounds a year. you fucking joker. haha. show me what u using legal or not lol. grow up, grow a pair let them drop then come back.

bro, who cares if he is bullshitting his stats, i know many people have accused you of the same shit, the fact is he needs a different plan and that one he has is pretty much a joke

 

[Squaggleboggin]

bro, who cares if he is bullshitting his stats, i know many people have accused you of the same shit, the fact is he needs a different plan and that one he has is pretty much a joke

If he is, it's the fact that he is that bugs me. I don't care all that much, it's just annoying and pointless. Why would someone accuse newinthegame of lying in his stats? They're definitely solid numbers, but I wouldn't say they're impossible by any means...

 

[websuraj]

Well if you guyz want proof come over here
I am ready to show you

Torhooutsesteenweg 182
8400 OOostende
Belgium

Just come and check

 

[Zac_Champigny]

Well if you guyz want proof come over here
I am ready to show you



Just come and check

Can I just chime in for a second and say that that is by far the best address I have ever seen....

 

[CowPimp]

I have a feeling he might be telling the truth, but his squats are 1/4 squats.

 

[soxmuscle]

its amazing how light your deadlifts are compared to your squats.

 

[CowPimp]

its amazing how light your deadlifts are compared to your squats.

That's why I say that, beacuse there is no cheating on depth with deadlifts. Well, unless he sets the thing on blocks.

 

[websuraj]

But Its like everytime I need to do deadlifts I feel like no and all .... u know lil lazy for deadlifts and Squat is my favorite one I do it every week

 

[GFR]

Suraj

AGE: 15

173.8 lbs

Squat: 550 lbs.
Calve Raises: 462 lbs.
Bench Press: 330 lbs.
Dead Lift: 374 lbs.
Lat Pull Down: 341 lbs.
Peck Deck: 220 lbs.

Target for Next 3 Month:

Squat: 600 lbs.
Calve Raises: 500 lbs.
Bench Press: 470 lbs.
Dead Lift: 400 lbs.
Lat Pull Down: 400 lbs.
Peck Deck: 250 lbs