Also use this program, full body, 2-3 times a week.
Squats - 1x20, 1x15
Military Press - 3x10
Stiff Leg Deadlifts - 3x15
Bent Rows - 3x10
Bench Press - 3x10
Dips - 3x10
Start the weights light. When you complete the prescribed sets and reps on a particular weight add 2.5kg the next time.
pistachio, bent rows, bench press and dips all use your arms... and use quite a lot of weight on them, definitely more than you could curl.
dunno... ther not very big or ripped
on a seperate note, im just about out of my maxxs bulk gain and am unsure of what to get next which will help me gain wieght
No ive stuck to this program, ive noticed a difference in my Chest, shoulders, quads. small amount of difference in tri's, calfs. not much of a difference in biceps... is this ok? i was also wondering if i should do anything on abs, i alreaddy have a noticable 6 pac? also there are some weeks where im able to go to the gym an extra day
Then Now
Squats: 20/25kg - 20-25kg (knee)
Military Press: 10kg - 15kg feel i can move up to 17kg as of tonight
Stiff Leg Press: 30kg - 30kg (this also hurts my knee on occasions)
Bent Rows: 17.5kg - 20kg feel i can move up to 22.5kg as of tonight
Bench Press: 20kg of wieghts + Bar - 17.5kg each size with 20 kg bar
Dips: Body Wieght - 10kg Plate
i am yet to be assesed scine? should i do one to see im ive gained?
on a seperate note, im just about out of my maxxs bulk gain and am unsure of what to get next which will help me gain wieght
should i also do a 8 weeks on 1 week off program?
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