Winter has almost arrived, the scarves, big jackets and hats are coming out as the cold takes its first bite. My thinking is to take the winter months and utilize them, use them as an opportunity to gain some mass, pack on some pounds and come out the other side i.e. spring summer bigger and leaner than ever.
We have been given a workout by a close friend who has been a personal trainer for many years. Our instruction was give us something that will make us big, make us strong, we want chunks of muscle to develop over our entire bodies. His advice was compound movements, lift big, eat big, keeps the reps between 6 – 12 and most importantly muscle’s are made in the kitchen not the gym, you can train really hard 3, 4, 5 days a week but without the proper nutrition and use of supplements you simply wont see gains. (We are going to send you a sample eating plan soon). So here it is:
Chest
Bench press 3 sets - one warm up set of 20 then 3 sets, reps: 10, 8, 6
Incline bench press or dum press 3 sets, reps 10, 8, 6
Incline dumbell flyes 2 sets x 10 reps
Flat dumbell flyes 2 sets x 10 reps
Back
Wide Grip Chins - Do as many sets until you reach 30 reps
Barbell rows 4 sets, reps: 12, 10, 8, 6
Deadlifts 3 sets, reps: 12, 10, 8
Close grip seated row 3 sets, reps: 12, 10, 8
Legs
Squats 4 sets - reps 15, 12, 10, 8
Leg ext 3 sets, reps 12, 10, 8
Stiff Leg Deadlifts 3 sets x 12 reps
Leg curls 4 sets x 10 reps
Calf raises 5 sets x 12 reps
Shoulders
Barbell military press 3 sets, reps 12, 10, 8
Arnold press 3 sets, reps: 12, 10, 8
Front raise 2 sets x 10 reps
Seated side laterals 3 sets x 10 reps
Bent over laterals 3 sets x 10 reps
Shrugs 3 sets x 12 reps
Biceps
Barbell curl 3 sets, reps: 12, 10, 8
Preacher curl 3 sets x 10 reps
Reverse grips barbell curl 3 sets x 10 reps
Triceps
Close grip bench press 3 sets x 10 reps
Overhead tri extension 3 sets x 12 reps
Rope pushdown 2 - 4 sets, reps: 15, 12, 10, 8
Abs
Leg raises 3 sets x 15 - 20 reps
Oblique crunch 3 sets x 15 - 20 reps
Crunches 4 sets x 15 - 20 reps
You can do this over a three of four day split. They way I am doing it at the moment is Chest & Back. Shoulders, Arms & Abs, Legs & Abs. I do one day of cardio but for cardio I do short intense sessions e.g. sprint 100 metres 5 – 6 times, or freestyle sprint swim 25 – 50 metres 5 – 10 times.
The supplements I would recommend taking whilst doing the above regime are:
Adam multivitamin – Adam are a complete multivitamin also including Ginseng for energy and even ZMA which will raise your testosterone levels naturally. Click here to view Adam multivitamin.
A Mass Gainer – A Mass Gainer will give you the extra calories your body needs to grown. We have many to choose from – (click here to view our mass gainers)
Creatine – Creatine will give you the extra stamina and strength to get those extra reps in. (click here to view our creatines)
Glutamine – Glutamine mixed with protein can have effects similar to steroids. Just three grams of glutamine per day can raise your growth hormone levels 300%. It also help repair and prevent the breakdown of the muscle. It is essential as part of any bodybuilding diet. (click here to view glutamine)
Branch Chain Amino Acids (BCAA’s) – BCAA’s have been proven to work time and time again, why? The BCAA’s are especially important to athletes because they are metabolized in the muscle rather than the liver. Supplementing with BCAA’s has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA’s can improve performance and delay the onset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle. (Click here to view Branch Chain Amino Acids)
All the best for now
Remember there are only a few days remaining to get your free box of Seven Seas joint care capsules if you spend one hundred euro or more.
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Hi Brendan,
have a look at what I am doing and let me know what you think,
Monday: Chest and triceps,
Incline bench press,3 sets of 10 reps,
Flat bench press, 3 sets of 10 reps,
Incline fly’s, 3 sets 10,10,8 reps,
Narrow grip bench press,10,10,8,
Narrow grip pull downs, 15,15,15,
Single dumbell over head press lying across bench, 10,10,10.
Tuesday, Back and Biceps,
Bend over barbell row,10,10,8,
Single dumbell row, 10,10,10,
Preacher curls,10,10,10,
Dumbell hammer curls, 10,10,10,
wednesday off.
Thursday, Legs and shoulders,
Squats, 10,10,10,
Leg curls,10,10,10,
reverse leg curl,10,10,10,
Dumbell Arnold shoulder press,10,10,10,
Front dumbell standing raise,10,10,10,
Standing side lateral raise,10,10,10.
Starts again on saturday with Cardio done before each session on an empty stomach, I’m also taking Whey Protein Cystosport and Celltech Cretine.
Am I spacing the work outs right or am I doing to much?
Great Site,
Regards,
John.