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You will be working out 3 times per week, Monday, Wednesday and Friday.
Each workout will last approximately 45-60 minutes.
Each workout is a full body workout and will remain the same throughout the 6 week cycle.
The only variables are the amount of weight and the amount of reps everything else remains the same! This workout is suitable for people with some level of weight training experience, you must be familiar with basic compound exercises such as the bench press and full squat.
The 6 week cycle is broken up into two 3 week blocks.
For the first 3 week block you will be doing 10 reps of each exercise and for the second 3 week block 5 reps.
Before starting this workout you will need to figure out your maximum lift for each exercise listed below.
To do this we will perform 2 workouts prior to starting the six week cycle dedicated to finding out this information (one workout to determine your 10 rep max and one for 5 rep).
Your workouts will look like this: - Bench Press 2 x 10 reps -Incline Press 1 x 10 reps - Dips 1x 10 reps - Shoulder Press 2 x 10 reps - Lateral Raise 2 x 10 reps - Bicep Curl 2 x 10 reps - Triceps Press 2 x 10 reps - Bent over row 2 x 10 reps - Chin ups (unassisted palms facing towards you) 2 x 10 reps - Squat 2 x 10 reps - Dead lifts 2 x 10 reps - Calf Raises 2 x 10 reps - Weighted Abdominal crunch 2 x 10 reps For the second 3 week block the workout remains the same except you will be performing 5 reps instead of 10.
Make sure you eat plenty of complex carbohydrates (avoid white carbohydrate except 1.
5 hours after you train), green vegetables and lots of lean protein(chicken, tune, lean beef & pork, egg whites).
It's also very important to drink at least 2-3 liters of purified water (bottled or run your own free water through a filter!) and I guarantee you will see results! I went from a scrawny 6'4" 170lb to a not so scrawny 190lb in just 12 weeks (two 6 week cycles back to back) and you can too!
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