The Push/ Pull Routine

Day One:
Primary Focus: Chest/ Shoulder/ Triceps

Incline Press 5 sets 12 - 10 – 8 –10 – 12 reps

Bench Press 4 sets of 10 reps

Dumbbell Pullover 4 sets of 12 reps

Arnold Press 4 sets of 12 reps

Side laterals 5 sets of 10 – 12 reps

Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps

Lying Tricep Extensions 4 sets x 10-12 reps

Tricep Pushdowns 4 sets x 10-12 reps

Tricep Kicks Back 4 sets x 10-12 reps


Day Two:
Primary Focus: Back/ Bicep/ Forearm

Reverse- Grip Lats Pull 5 sets 12 - 10 – 8 –10 – 12

Bent Over Row 4 sets 10 – 8 –6 – 10 reps

Lats Pull-downs 4 sets 10 – 8 –6 – 10 reps

Shrugs 4 sets of 12 reps

Barbell Curls 4 sets x 10-12 reps

Preacher Curls 4 sets x 10-12 reps

Reverse Curls 3 sets x 10-12 reps

Wrist Curls 3 sets x 10-12 reps


Day Three:
Primary Focus: Legs

Squats 5 sets x 8-12 reps

Bench Squats 5 sets x 10-12 reps

Leg Extensions 5 sets x 12-15 reps

Hamstring Curls 5 sets x 10-12 reps

Calf presses 5 sets x 12-15 reps

Happy Lifting!

Have you forgotten your nut?

WARNING: This page is for those who are interested in gaining size and building hardcore, monstrous mass.

Endomorph and those who are interested in weight loss to achieve a tiny waistline like a women’s waist – stay out of the way.

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, essential fatty acids and fiber.

It primarily consist of heart-friendly monounsaturated and polyunsaturated types of fat, which are known to prevent heart disease and lower total cholesterol and bad LDL cholesterol while protecting good HDL cholesterol levels.

Here’s my favourite mixture.
Combo 1 – Peanuts and Raisin combo

Peanuts, although they are technically a legume they are often referred to as a nut. Peanuts are complete protein source but have the highest fat content of all nuts. Often contaminated with the mould aflatoxin, a known carcinogen so make sure you are buying high quality fresh peanuts.

Raisins act as a good source of vitamins and minerals including Vitamin B, Calcium, Potassium and Iron. Raisins are very rich in antioxidants which generally prevent pre-aging. It is also a good source of fiber. Raisins have a high content of fructose. Raisins do not contain any preservatives; the natural sugar only acts as a preservative in them.

Combo 2 – Assorted Nuts and dried fruits.



Much of what has been said about nuts also applies to seeds, seeds are a lot smaller than nuts and are therefore harder for the body to digest and assimilate. One of my favourite is sunflower seed.

Sunflower seeds are filled with potassium which helps flush and reduce sodium in the body. They are plentiful in magnesium, phosphorus and calcium. They are also a good source of omega 6 essential fatty acid.

That’s all folks!!!

For Snack good enough for the Spartans *__^
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♥..:BigBoy's Mass Gaining Secret:..♥

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1) Eat foods that are high in good fats especially those that come from fish and nuts.

2) Avoid high calorie ‘ sweets’ that will only add fat not muscle to your frame.

3) Ensure that you are consuming adequate amounts of whole grains food and proteins.

4) Take a multi vitamin and mineral supplement every day.

5) A good strength training program will help you build muscle mass, which in turn will help fill out your physique.

6) Eat five to six smaller meals per day instead of the usual three large meals per day.

7) You will really need to rest well if you are doing two workout per day! Always respect the power of recovery...
If you can sit – Don’t stand!

If you can lie down – Don’t sit!

Train hard; Rest hard!

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Split Chest Work out Part 2:

{*__*}
Day One:
Primary Focus: Chest/ Back

Seated Calf raises 5 sets x 15-20 reps

* Bench Press & Incline Bench Press will switch load/ sets
on the next trg. Each got equal opportunity to do 7 sets.

Bench Press 7 sets 12 - 10 – 8 – 6 – 8 - 10 – 12 reps

Machine Dips 4 sets of 15 reps

Incline Bench Press 4 sets of 10 reps

Lats Pull-downs 5 sets 12 - 10 – 8 –10 – 12 reps

Seated Row 5 sets 12 - 10 – 8 –10 – 12 reps

Day Two:
Primary Focus: Leg/ Shoulder/ Arm

Squats 5 sets x 8-12 reps

Leg Extensions 5 sets x 12-15 reps

Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps

Upright Row 5 sets 12 - 10 – 8 –10 – 12 reps

Side laterals 5 sets of 10 – 12 reps

*Super set all arm exercise for added intensity.

Barbell Curl 5 sets x 10-12 reps

Lying Extensions 5 sets x 10-12 reps

Hammer Curl 5 sets x 10-12 reps

Reverse Tricep Extensions 5 sets x 10-12 reps

{*__^}

The Secret to Split Chest Workout – Part 1

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OK, let’s shock the upper pec with the Weider Rest-Pause Principle.

Using 85-90 percent of your max, do 2-3 reps on a very low angled Incline Press and put the weight down. Take 3 - 5 quick breaths.

Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses.
The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight.

Heavy lower pec training will be done in the next session while allowing the upper pec to fully recover.

Intermediate Work out:

Day One:
Primary Focus: Legs/ Chest

Squat 5 reps till failure; 3 reps till failure

Seated Calf raises 5 sets x 15-20 reps

Chest Press 5 reps till failure; 3 reps till failure

Seated machine Dips 5 sets x 12-15 reps

Lats Pull-downs 5 sets x 10-12 reps

Shoulder Press 5 sets x 10-12 reps

Alternate DB Curl 5 sets x 10-12 reps

Dumbbell Extensions 5 sets x 10-12 reps


Day Two:
Primary Focus: Upper Pec/ Back/ Shoulder

Incline Bench Press Apply Rest- Pause Principle

Pull-downs 5 reps till failure; 3 reps till failure

Shoulder Press 5 reps till failure; 3 reps till failure

Leg Extensions 5 sets x 12-15 reps

Seated Calf raises 5 sets x 15-20 reps

Alternate DB Curl 5 sets x 12-15 reps

Dumbbell Extensions 5 sets x 12-15 reps

*__* HAPPY TRAINING FOLKS!!!

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Heavy Duty - Bench Press

Sharing some alternative ways to increase the resistance for your Bench Press.

Even if the full stack of weight is not enough...

You can always stick a 20Kg plate on the stack or...

Hang a 25Kg dumbbell to add more weight to the stack.

If all else failed, watch the video to find out more. Enjoy???

Intermediate Prog

It’s time to add more intensity to the prog.
Immediately after doing 5 reps till failure,
Add more weight and go straight to the 3 reps series.
Keep on doing till you can no longer complete 3 reps.
Be sure to take in lots of carbo and drink more water.
You are going to grow, my friend!
Think Big! And eat like a Big Man too!

Day One:
Primary Focus: Legs/ Chest
*
Squat 5 reps till failure; 3 reps till failure
Seated Calf 5 sets x 15-20 reps
Chest Press 5 reps till failure; 3 reps till failure
Seated machine Dips 5 sets x 12-15 reps
Lats Pull-downs 5 sets x 12-15 reps
Shoulder Press 5 sets x 12-15 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps

Day Two:
Primary Focus: Back/ Shoulder
*
Incline Press 5 reps till failure
Side Laterals 5 sets = 12 - 10 - 8 - 6 - 15 reps
Pull-downs 5 reps till failure; 3 reps till failure
Squats 5 sets x 12-15 reps
Seated Calf 5 sets x 15-20 reps
Alternate DB Curl 5 sets x 12-15 reps
Dumbbell Extensions 5 sets x 12-15 reps

*__* HAPPY TRAINING FOLKS!!!