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Opinion of this workout for building muscle

  • 30-09-2016 1:57pm
    #1
    Banned (with Prison Access) Posts: 51 ✭✭


    DAY1
    Exercise Sets Reps Rest
    Squats 1 15 60
    Squats 2 12 90
    Squats 1 10 120
    Squats 5 7 180
    Bench Press 1 15 60
    Bench Press 2 12 90
    Bench Press 1 10 120
    Bench Press 5 7 180

    DAY2
    Exercise Sets Reps Rest
    Chin-Ups 4 12 90
    One Arm Dumbbell Row 4 12 90
    Standing Lateral Raise 4 12 90
    Plate Front Raise 4 12 90
    Standing Alternate Dumbbell Curl 4 8 120
    Incline Curls 4 8 120
    Incline Tricep Extension Dumbbell 4 8 120
    Tate Press 4 8 120

    DAY3
    Exercise Sets Reps Rest
    Military Press 1 15 60
    Military Press 2 12 90
    Military Press 1 10 120
    Military Press 5 7 180
    Flat Dumbbell Press 4 8 120
    Stiff Leg Deadlift 2 6 90
    Stiff Leg Deadlift 2 6 90
    Stiff Leg Deadlift 5 5 180

    DAY4
    Exercise Sets Reps Rest
    High Pulls 4 12 90
    Bent Lateral Raises Variations 4 12 90
    Wide Grip Pulldown 4 12 90
    Low Pulley Row Wide Grip 4 12 90
    Overhead Tricep Extension 4 8 120
    Lying Tricep Extension Dumbbell 4 8 120
    Barbell Curl 4 8 120
    Hammer Curl 4 8 120

    DAY5
    Exercise Sets Reps Rest
    Squats 1 15 60
    Squats 2 12 90
    Squats 1 10 120
    Squats 5 7 180
    Incline Bench Press 1 15 60
    Incline Bench Press 2 12 90
    Incline Bench Press 1 10 120
    Incline Bench Press 5 7 180


Comments

  • Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    DAY1
    Exercise Sets Reps Rest
    Squats 1 15 60
    Squats 2 12 90
    Squats 1 10 120
    Squats 5 7 180
    Bench Press 1 15 60
    Bench Press 2 12 90
    Bench Press 1 10 120
    Bench Press 5 7 180

    DAY2
    Exercise Sets Reps Rest
    Chin-Ups 4 12 90
    One Arm Dumbbell Row 4 12 90
    Standing Lateral Raise 4 12 90
    Plate Front Raise 4 12 90
    Standing Alternate Dumbbell Curl 4 8 120
    Incline Curls 4 8 120
    Incline Tricep Extension Dumbbell 4 8 120
    Tate Press 4 8 120

    DAY3
    Exercise Sets Reps Rest
    Military Press 1 15 60
    Military Press 2 12 90
    Military Press 1 10 120
    Military Press 5 7 180
    Flat Dumbbell Press 4 8 120
    Stiff Leg Deadlift 2 6 90
    Stiff Leg Deadlift 2 6 90
    Stiff Leg Deadlift 5 5 180

    DAY4
    Exercise Sets Reps Rest
    High Pulls 4 12 90
    Bent Lateral Raises Variations 4 12 90
    Wide Grip Pulldown 4 12 90
    Low Pulley Row Wide Grip 4 12 90
    Overhead Tricep Extension 4 8 120
    Lying Tricep Extension Dumbbell 4 8 120
    Barbell Curl 4 8 120
    Hammer Curl 4 8 120

    DAY5
    Exercise Sets Reps Rest
    Squats 1 15 60
    Squats 2 12 90
    Squats 1 10 120
    Squats 5 7 180
    Incline Bench Press 1 15 60
    Incline Bench Press 2 12 90
    Incline Bench Press 1 10 120
    Incline Bench Press 5 7 180
    the worst designed program done with great effort will produce results,

    its a basic bodybuilding outline there but youd get more if you posted vid of your deadlift and squat tbh and your food intake


  • Banned (with Prison Access) Posts: 51 ✭✭Lucashood2016


    6am- Omelete made with 3 eggs, 1 slice of low fat cheese, 1 slice of ham, tomato, onion ,spinach and a bowl of oatmeal with a teaspoon of honey and a sprinkle of cinnamon

    12pm-140g of lean ham, 2 slices of whole wheat bread , side salad, a little relish and mustard

    7pm-Baked potato, 220g of lean beef, salmon or chicken and broccoli and cauliflour on the side


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