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Starting to work out again... want a strict program...

I

imported_Pablo

Diamond Member
Hey guys.

Little over a year ago I started working out and gained about 15 lbs of healthy body mass in about 9 months.

Due to a job change, my workout routine changed, then stopped altogether.

Now I'm getting married in June and would love to bulk up for the honeymoon!

I'm looking for a pretty strict program where I can develop a healthy diet, put on some muscle, and track my progress...

Does anybody have any suggestions?
 
Here is a modified version of what i'm doing:

Monday-Shoulders/Triceps
1.Kickbacks
2.Skull Crushers
3.Tricep Extensions
4.Close Grip Bench Press
5.Seated barbell military press
6.Seated dumbbell shoulder press
7.Lateral dumbbell raises
8.Front dumbbell raises



Tuesday-Quads/Hams/Calves
1.Back squats
2.Front squats
3.Bulgarian split squats
4.Dead lifts
5.Romanian dead lifts
6.Good mornings
7.Standing calve raise



Thursday-Back/Rear Delts
1.Cable rows
2.Chest-supported rows
3.T-bar rows
4.Bent over lateral raise
5.Face pulls
6.Lateral raise on incline bench



Friday-Chest/Biceps
1.Push press
2.Military press
3.Bench press
4.Incline press
5.Barbell curls
6.Isolation curls
7.21s


Rogo


PS-I use johnstonefitness forum alot

 
Originally posted by: Rogodin2
Here is a modified version of what i'm doing:

Monday-Shoulders/Triceps
1.Kickbacks
2.Skull Crushers
3.Tricep Extensions
4.Close Grip Bench Press
5.Seated barbell military press
6.Seated dumbbell shoulder press
7.Lateral dumbbell raises
8.Front dumbbell raises



Tuesday-Quads/Hams/Calves
1.Back squats
2.Front squats
3.Bulgarian split squats
4.Dead lifts
5.Romanian dead lifts
6.Good mornings
7.Standing calve raise



Thursday-Back/Rear Delts
1.Cable rows
2.Chest-supported rows
3.T-bar rows
4.Bent over lateral raise
5.Face pulls
6.Lateral raise on incline bench



Friday-Chest/Biceps
1.Push press
2.Military press
3.Bench press
4.Incline press
5.Barbell curls
6.Isolation curls
7.21s


Rogo


PS-I use johnstonefitness forum alot
Click to expand...

Thanks! Any tips on diet?
 
See the link in my sig, or go to AST and sign up for the Max-OT program. I'm too lazy to type everything out because I already have in countless other YAWT's on here.

Feel free to PM me for more info though.
 
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