Please Scroll Down to See Forums Below 
MrRTTB
New member
Goals - gain some muscle on my arms, improve everything and slowly cut up
Plan is to gain more size on my arms. I will try to do this by increase calories the day I work on my arms and the day after. This plan will be 2days bulk(arms prioritating), 5days cutting
Monday:
Morningcardio for 40 minutes on an empty stomach
Workout
Chest/abs
Benchpress or DB press(ALWAYS change movement each time) either incline or flat
5 x 5
If I did incline press I do Flat DB press, if flat for the first movement I will do DB incline
2sets x 8-10reps each
Flyes flat bench or incline bench
2 x 8-10
Cable crossover 1 x 12
Crunches machine 5 x max
Strech like a MOFO
Drink a Whey/dextrose/ala drink and get up on the bike for 10 minutes while the drink kicks in and stops the fatburning
Tue:
Morningwalk 40 minutes
Back, Hams, calfs
Chins 3 x max
Standing BB rows 5 x 5
Pulldowns narrow grip
Deads 3 x 10-12, next week 3 x 5-8
Seated legcurl 3 x 12
standing legcurl 3 x 5-8
either seated or standing calf press(machine) 5 x max
bike 10 minutes
Wedn
Morningwalk + HIIT in the evening 20 minutes
Thu:
Arms +1000cals from BMR
no morningwalk
Bicepscurl 5 x 5
Dips or narrow bench 5 x 5
hammercurl 2 x 8
Sculls 2 x 8
scottcurls 2 x 8
pressdowns 2 x 8
no cardio
Fri +500cals from BMR
no cardio
Quads
Squats 5 x 5
Legpress 2 x 20
One leg press 2 x 10
Legkick or whatever it's called 2 x max
Sat: Morningwalk
Sun: Morningwalk + HIIT in the evening
Calories BW x 15 all weak as I feel I will need more calories and rather eat more and do more cardio. Results are soo much better that way.
any thoughts????
Suppliements
4 more weeks on a cycle
ALA 2g ED
zink 45mg before bedtime, 15mg in the morning
multivitamines
E-vit 900iu per day
Clen 2 weeks on 2 weeks off, EC 2 weeks on 2 off
Protein at 2g per lb BW
Omega 3, 6 and 9
fishoil
CLA
green tea
Plan is to gain more size on my arms. I will try to do this by increase calories the day I work on my arms and the day after. This plan will be 2days bulk(arms prioritating), 5days cutting
Monday:
Morningcardio for 40 minutes on an empty stomach
Workout
Chest/abs
Benchpress or DB press(ALWAYS change movement each time) either incline or flat
5 x 5
If I did incline press I do Flat DB press, if flat for the first movement I will do DB incline
2sets x 8-10reps each
Flyes flat bench or incline bench
2 x 8-10
Cable crossover 1 x 12
Crunches machine 5 x max
Strech like a MOFO
Drink a Whey/dextrose/ala drink and get up on the bike for 10 minutes while the drink kicks in and stops the fatburning
Tue:
Morningwalk 40 minutes
Back, Hams, calfs
Chins 3 x max
Standing BB rows 5 x 5
Pulldowns narrow grip
Deads 3 x 10-12, next week 3 x 5-8
Seated legcurl 3 x 12
standing legcurl 3 x 5-8
either seated or standing calf press(machine) 5 x max
bike 10 minutes
Wedn
Morningwalk + HIIT in the evening 20 minutes
Thu:
Arms +1000cals from BMR
no morningwalk
Bicepscurl 5 x 5
Dips or narrow bench 5 x 5
hammercurl 2 x 8
Sculls 2 x 8
scottcurls 2 x 8
pressdowns 2 x 8
no cardio
Fri +500cals from BMR
no cardio
Quads
Squats 5 x 5
Legpress 2 x 20
One leg press 2 x 10
Legkick or whatever it's called 2 x max
Sat: Morningwalk
Sun: Morningwalk + HIIT in the evening
Calories BW x 15 all weak as I feel I will need more calories and rather eat more and do more cardio. Results are soo much better that way.
any thoughts????
Suppliements
4 more weeks on a cycle
ALA 2g ED
zink 45mg before bedtime, 15mg in the morning
multivitamines
E-vit 900iu per day
Clen 2 weeks on 2 weeks off, EC 2 weeks on 2 off
Protein at 2g per lb BW
Omega 3, 6 and 9
fishoil
CLA
green tea
