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Con · 22-05-2008, 09:39 PM

Monday: Push
Flat bench 3-5 warm up sets using 6-8 reps then 1 set until failure using 6-10 reps every negative portion of each rep must take 3-4 seconds and then a 1 second pause on chest followed by an explosive positive.
Over head press Same deal as bench
Dips Same deal as bench but dont pause at the bottom.

Wednesday: Legs
Squat 4-7 warm up sets really get the whole body ready then one set 6-8 reps and then one set 20 reps
Leg curl 3-5 warm ups then 1 set to failure again using the 3-4 second negative tempo followed by a full contraction hold of one second with an explosive raising of the weight failure 10-15 reps
Calve raise 3-5 warm ups followed by one set 10-15 reps hold each stretch portion for 5 seconds(top 5 seconds bottom 5 seconds)

Friday: Pull
Deadlift Same deal as squats
Chin up 3 sets using what ever weight you can perform 6-8 reps with perfect form slow negative ext
Barbell row 3-5 warm ups then one strict set to failure around 6-10 reps let the scapula hang forward at the bottom of the rep and contract at the top.
Hammer curl with dumb bell 2 warm ups then one set to failure 15-20 reps

Abbs are optional do 3 sets of 30 crunchs 1-2 times per week if you wish.

Every work out must be logged weights and reps used, every week weights or reps must be increased.
A rep that is not controlled and lowered slowly as stated or form is broken in some way does not count.

Rest all other 4 days per week sleep 6-10 hours per night when possible perhaps on weekends get another nap in during the day.

Diet: Seperate carb and fat meals fat meals are at night carb meals are earlier in the day and right after training.
Example of a carb meal 2 chicken breasts ,100 grams of pasta with a low fat pasta sauce and some green beans.
Example of a fat meal 6 whole omega eggs and a handfull of nuts.
Try not to drink fluids around meal times as it hurts digestion rather wait 30mins after each meal.
Consume 2 grams of protein per lean pound of body weight dont worry about carbs and fats eat them as you desire but consume protein 6 times per day at a minimum.

Suppluments such as protein powders are not needed spend your money on basic foods and oils such as fish oil caps.

There you have it the fool proof plan to a superb body in the shortest time possible.

22-05-2008, 09:39 PM	#23 (permalink)
Con 250lb starting weight ^ lots of work to follow..... Join Date: Sep 2007 Posts: 4,498	Re: critical assessment of plan required Monday: Push Flat bench 3-5 warm up sets using 6-8 reps then 1 set until failure using 6-10 reps every negative portion of each rep must take 3-4 seconds and then a 1 second pause on chest followed by an explosive positive. Over head press Same deal as bench Dips Same deal as bench but dont pause at the bottom. Wednesday: Legs Squat 4-7 warm up sets really get the whole body ready then one set 6-8 reps and then one set 20 reps Leg curl 3-5 warm ups then 1 set to failure again using the 3-4 second negative tempo followed by a full contraction hold of one second with an explosive raising of the weight failure 10-15 reps Calve raise 3-5 warm ups followed by one set 10-15 reps hold each stretch portion for 5 seconds(top 5 seconds bottom 5 seconds) Friday: Pull Deadlift Same deal as squats Chin up 3 sets using what ever weight you can perform 6-8 reps with perfect form slow negative ext Barbell row 3-5 warm ups then one strict set to failure around 6-10 reps let the scapula hang forward at the bottom of the rep and contract at the top. Hammer curl with dumb bell 2 warm ups then one set to failure 15-20 reps Abbs are optional do 3 sets of 30 crunchs 1-2 times per week if you wish. Every work out must be logged weights and reps used, every week weights or reps must be increased. A rep that is not controlled and lowered slowly as stated or form is broken in some way does not count. Rest all other 4 days per week sleep 6-10 hours per night when possible perhaps on weekends get another nap in during the day. Diet: Seperate carb and fat meals fat meals are at night carb meals are earlier in the day and right after training. Example of a carb meal 2 chicken breasts ,100 grams of pasta with a low fat pasta sauce and some green beans. Example of a fat meal 6 whole omega eggs and a handfull of nuts. Try not to drink fluids around meal times as it hurts digestion rather wait 30mins after each meal. Consume 2 grams of protein per lean pound of body weight dont worry about carbs and fats eat them as you desire but consume protein 6 times per day at a minimum. Suppluments such as protein powders are not needed spend your money on basic foods and oils such as fish oil caps. There you have it the fool proof plan to a superb body in the shortest time possible.