it is Arnold Schwarzenegger's the encyclopedia of modern bodybuilding. I do this.
workout 1
bench press 4x6-8
incline press 4x6-8
pull overs 4x8-10
chin ups as many as I can
bent rows 4x6-8
dead lifts 3x10,6,4
squats 4x6-8
lunges 4x6-8
leg curls4x10-12
standing calf raises 5x 15
workout 2
barbell clean and press 4x 6-8
dumbbell lateral raise 4x 6-8
heavy upright rows 3x10,6,4
push presses 3x6,4,2
straight leg dead lifts 3x10,6,4
good mornings 3x10,6,4
barbell curls 4x6-8
seated dumbbell curls 4x10-12
close grip press 4x6=8
standing triceps extensions 4x10-12
wrist curls 5x15
reverse wrist curls 5x15
I do each wrokout three times a week and I do abs everyday. I have tried most of the 5x5 type workouts and really didnt grow this is the first time I have gained that much weight. I think I will just add and switch out some of the exercises to keep it interesting. any suggestions would be great thanks.
Brandon
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