Please Scroll Down to See Forums Below 
MrRTTB
New member
With this routine it's pretty simpleto hold fat OFF while gaining mass. It's pretty good for a bodytype like mine where I gain fat easy as with muslemass.
The routine is used for 6-7 weeks, then you take one week off and start over with another program or the same program again. It's not good program for those who get sore triceps easily. My triceps needs lots and lots of work to grow, I've tried one per week routines for tri and bi and thgis is what workes the best.
Day 1: Chest + shoulders - PRESSES
Benchpress, military press, incline DB press, seated shoulderpress
Day 2: Back + Triceps
Chins, narrow grip DIPS(arms along your sides), Rows, french press, deads, tricepspress OH
Day 3: Hams + Biceps
Seated legcurls, SLDL, Bicepscurls BB, Hammercurls, legcurls one leg at a time, scott curls.
Day 4: Rest
Day 5: Legs, calfs
Squats, legpresses, extentions, seated calfraises
Day 6: shoulders(sides and rear), trapz, abs, forearms + some cardio like 20 minutes or so.
Day 7: Start over or rest
Eat big, and i MEAN BIG. I stayed at 4300cals and dropped fat with this program. My BW are 212lb right now, pretty cut. For me I need to eat about 5000cals.
For many of you it might look too much for triceps and biceps but for some of us biceps and triceps need more work than people think. The reason might be that those muscles tolerate more stress and are more difficult to get tired in.
For me example I can train triceps with Weighted dips + sculls + narrow bench on a monday and on the tuesday I can bench and still make a lot of progress in my chest(my chest is already pretty big).
The routine is used for 6-7 weeks, then you take one week off and start over with another program or the same program again. It's not good program for those who get sore triceps easily. My triceps needs lots and lots of work to grow, I've tried one per week routines for tri and bi and thgis is what workes the best.
Day 1: Chest + shoulders - PRESSES
Benchpress, military press, incline DB press, seated shoulderpress
Day 2: Back + Triceps
Chins, narrow grip DIPS(arms along your sides), Rows, french press, deads, tricepspress OH
Day 3: Hams + Biceps
Seated legcurls, SLDL, Bicepscurls BB, Hammercurls, legcurls one leg at a time, scott curls.
Day 4: Rest
Day 5: Legs, calfs
Squats, legpresses, extentions, seated calfraises
Day 6: shoulders(sides and rear), trapz, abs, forearms + some cardio like 20 minutes or so.
Day 7: Start over or rest
Eat big, and i MEAN BIG. I stayed at 4300cals and dropped fat with this program. My BW are 212lb right now, pretty cut. For me I need to eat about 5000cals.
For many of you it might look too much for triceps and biceps but for some of us biceps and triceps need more work than people think. The reason might be that those muscles tolerate more stress and are more difficult to get tired in.
For me example I can train triceps with Weighted dips + sculls + narrow bench on a monday and on the tuesday I can bench and still make a lot of progress in my chest(my chest is already pretty big).
