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WHEN I STARTED LIFTING I WAS 155LBS.ABOUT 4 YEARS LATER I WAS 210LBS.HERE IS MY ROUTINE.
WORKOUT A
SQUAT WORK UP TO TO 1 HEAVY SET OF 1 TO 3 REPS.
DROP THE WEIGHT BY 20% AND DO A SET OF 5-8 REPS OR GO TO FAILURE.DEPENDING ON HOW YOU FEEL.
BENCH PRESS.SAME AS ABOVE
CHINUPS SAME AS ABOVE . WORK UP TO HEAVY SET OF 1-3 REPS.DROP DOWN TO BODYWEIGHT AND I SET OF 5-8 REPS OR GO TO FAILURE.
WORKOUT B
DEADLIFT SAME AS ABOVE.
BEHIND NECK PRESS OR MILITARY PRESS SAME AS ABOVE.
BENT OVER ROW SAME AS ABOVE.
I HAVE USED THIS ROUTINE FOR 10 YEARS AND IT HAS WORKED GOOD.
WHEN I STARTED I COULD BARELY DO 135LBS ON THE BENCH PRESS.I NOW CAN BENCH 275LBS.SQAUTS AND DEADLIFTS are my strong lifts.i now have done 44olbs in the sqaut and 450 in the deadlift.just with a belt and knee wraps.i have never taken drugs and have only used protien powder.work hard and eat alot depending on your body type.if your a skinny guy eat alot but not to much fast food. alittle bit but not to much.
