SWH
New member
Great advice
-
Join the Ausbb - Australian BodyBuilding forum The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.
If you have any problems with the registration process or your account login, please contact contact us.
Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.
Great advice
TankEvil
New member
That program looks pretty intense. Only Saturdays off. Will be harder to keep focused and have the energy and recovery time might be an issue depending on the individual.
but hey if u have already done over 1yr of training, a lot of free time and are young and healthy it might be right for you. If you try it out and see if its to much then you'll be back to square one though.
hammer is probably right to do more compounds for 6months. then change it up. But each to their own.
but hey if u have already done over 1yr of training, a lot of free time and are young and healthy it might be right for you. If you try it out and see if its to much then you'll be back to square one though.
hammer is probably right to do more compounds for 6months. then change it up. But each to their own.
Bench Polkov
SIR BENCHALOT
If you've been training for a few years then give us some perspective. Physique photos, lifts, etc.
16yro
177cm
73kg
Been working out since Feb 2011
Started light weight training at 76kg, lost weight down to 65, then trained heavily and now at 73kg
Sunday/Wednesday: chest, shoulders, tris
Flat Bench press 4x 8. * *60kg
Flat Flys 3x 8. * * 20kg db's
Shoulder press 3x8. * * 20kg db's
Shrugs 3x12. * * 60kg
Dumbbell side raises*3x8 * * *12.5kg db's
Dumbbell front raise*3x8. * * 12.5kg db's
Scull crushers 4x8 * * *25kg
Dumbell Tri extensions 4x 12. * * 22.5kg
Monday/ Thursday: back, biceps
Wide grip pullups 3x failure*
Deadlifts*3x8. * * 80kg
Bend over rows*3x8. * * 45kg
Hammer curls preacher bench 4x8. * * 12.5kg db's
Preacher curls 4x8. * * 27.5kg
Tuesday/ Friday: legs, abs
One leg, Leg extensions * 3per leg x18 * * *20kg
Leg curls*3x8. * * 20kg
Calve raises 3x12. * * 60kg
Dumbell Squats 3x10 * * *22.5kg db's
Crunches, sit ups 3x25
Pretty light weight training on the legs
Never tried seeing how much I can lift on any exercise.
177cm
73kg
Been working out since Feb 2011
Started light weight training at 76kg, lost weight down to 65, then trained heavily and now at 73kg
Sunday/Wednesday: chest, shoulders, tris
Flat Bench press 4x 8. * *60kg
Flat Flys 3x 8. * * 20kg db's
Shoulder press 3x8. * * 20kg db's
Shrugs 3x12. * * 60kg
Dumbbell side raises*3x8 * * *12.5kg db's
Dumbbell front raise*3x8. * * 12.5kg db's
Scull crushers 4x8 * * *25kg
Dumbell Tri extensions 4x 12. * * 22.5kg
Monday/ Thursday: back, biceps
Wide grip pullups 3x failure*
Deadlifts*3x8. * * 80kg
Bend over rows*3x8. * * 45kg
Hammer curls preacher bench 4x8. * * 12.5kg db's
Preacher curls 4x8. * * 27.5kg
Tuesday/ Friday: legs, abs
One leg, Leg extensions * 3per leg x18 * * *20kg
Leg curls*3x8. * * 20kg
Calve raises 3x12. * * 60kg
Dumbell Squats 3x10 * * *22.5kg db's
Crunches, sit ups 3x25
Pretty light weight training on the legs
Never tried seeing how much I can lift on any exercise.