2grams RALA
Creatine 10grams ED
Glutamine 20grams ED
Protein 450grams ED
I was just doing a MWF split, but am bumping it to a M/T/TH/F split...let me know what you think....
1 Excecise per session. M/W/F/M
Workout 1
CHEST: Decline\ DB Incline\ DB Bench (RP) and a 30 second static rep at the end (then stretches) SHOULDERS: Behind Neck Press\ DB Press\Upright Rows 30 second static (then stretches)
TRICEPS: Close grip/Reverse Grip Bench/Dips RP-no static (then stretches)
2BACK WIDTH: Pullups/Rows/Revearse Rows (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back) BICEPS: DB Preachers/ Barbell Curls/ DB Curls and 30 second static
FOREARMS: Hammer Curls/Behind Back Wrist Curls (then stretches for biceps)
3CALVES: Donkey Calf Raise/ Seated Calf Raise/ STanding Calf Raise but with a 20 second negative phase
HAMSTRINGS: Leg Curls/ Stiff Legs/ RP for 20 reps
QUADS: Squats/ Front Squats/ Leg Press(of course after warming up)
Creatine 10grams ED
Glutamine 20grams ED
Protein 450grams ED
I was just doing a MWF split, but am bumping it to a M/T/TH/F split...let me know what you think....
1 Excecise per session. M/W/F/M
Workout 1
CHEST: Decline\ DB Incline\ DB Bench (RP) and a 30 second static rep at the end (then stretches) SHOULDERS: Behind Neck Press\ DB Press\Upright Rows 30 second static (then stretches)
TRICEPS: Close grip/Reverse Grip Bench/Dips RP-no static (then stretches)
2BACK WIDTH: Pullups/Rows/Revearse Rows (20 second static at end)
BACK THICKNESS: floor deadlifts straight set of 8-20 reps (then stretches for back) BICEPS: DB Preachers/ Barbell Curls/ DB Curls and 30 second static
FOREARMS: Hammer Curls/Behind Back Wrist Curls (then stretches for biceps)
3CALVES: Donkey Calf Raise/ Seated Calf Raise/ STanding Calf Raise but with a 20 second negative phase
HAMSTRINGS: Leg Curls/ Stiff Legs/ RP for 20 reps
QUADS: Squats/ Front Squats/ Leg Press(of course after warming up)