Let’s talk about carb loading.  It is essential that when looking to put on size you don’t just include protein.  You can take all the protein you want, and all that will come of it is you getting a little stronger, while staying the same weight.  Taking in carbohydrates is where your size comes from.  One of your more efficient carbohydrate meals would be sweet potatoes.  They have 100 grams of carbs per potato, and they’re cheap !  Plenty of rest, and clean carbohydrates are the 2 main sources of helping muscle growth.

TIP OF THE WEEK:  Taking liquid carbs after an intense workout is more sufficient than just taking in protein.  Carbohydrates help put on mass, protein helps put on muscle !

 

Monday 

BACK

Pull-ups wide

• 3 sets of 12

Lateral Pulldowns

• 5 sets 8, 8, 6, 12, 20

Close Grip Pulldowns

• 5 sets 8, 8, 6, 12, 20

One Arm Seated Rows

• 5 sets 8, 8, 6, 12, 20

Tuesday

Shoulders

Behind the Neck free-weight Military Press

• 5 sets 12, 8, 6, 12, 20

DB Military Press

• 5 sets 8, 8, 6, 12, 20

Upright Rows

• 5 sets 8, 8, 6, 12, 20

DB Side Raises

• 3 sets 15, 12, 8, and drop set after 8 to get 25 total

Wednesday 

LEGS

Leg Extension (2-3 warm-up set of 25, get blood in the knees)

Leg Press

• 5 sets 8, 8, 6, 12, 20

Lunges

• 5 sets 8, 8, 6, 12, 20

Leg Curl

• 5 sets 8, 8, 6, 12, 20

 

Thursday

 Arms

Straight Bar Curl (close)

• 5 sets 8, 8, 6, 12, 20

Spiderman Curl (outside/wide)

• 5 sets 8, 8, 6, 12, 20

Rope Pushdowns

• 3 sets of 25, 30 second rest between sets

One Arm Kickbacks w/ DB

• 3 sets of 25, 30 second rest btwn sets

Dips

• 4 sets 0f 20, 30 second rest btwn sets

 

Friday

CHEST

DB Incline Press

• 5 sets 8, 8, 6, 12, 20

Bench Press

• 5 sets 8, 8, 6, 12, 20

Smith Machine Incline Press

• 5 sets 8, 8, 6, 12, 20

Pec-Dec Machine

• 3 sets 8-12

 

Saturday

OFF

Sunday 

OFF