The Perfect Routine

[CHITOWNKID]

THE PERFECT ROUTINE

I'm all Natural 6' 215lbs 9% BF bench 350 Squat 425

FIRST OFF IT'S ALL ABOUT THE FOOD

It's a combination of 3 differen't routines over half a year where u stick w/each routine 2mo and and then switch to the next. So u would do each routine 2 times a year.
There basically a strength, Bulk, and Isotaton routines. It took me 6yrs to finally Figure it out.

This workout will put at least 25lbs of PURE muscle on you per year.

There will be No more of a Need to ask is this work out good? or How much will I can from this workout? You will gain and you will gain very fast!!Before I started this work out I Worked out Hard for Four years with minimal gains I weighed 159 lbs 1 1/2yrs ago and could only bench 185lbs and never even squated.

And Always 4000cal/day 1.5g protien per/lb per/day Healty carbs and Flax oils, Tons of chicken Fish Red Meat veggies and eggs and HALF A GALLON OF MILK PER DAY!!!!!!!!!!!!!!!!!

And The hard part keep smoking and achaol to a minimum like 1 day per week!!!!!!!!

DO THIS ROUTINE 3 TIMES A WEEK FO 2 MONTHS!!!

Here's How my Bulk routine goes and u mst follow this to a T.
SOME LIKE TO CALL THIS A SUPER SQUAT ROUTINE

First find a weight you can squat 10times.
Once you have found this you are now going to squat it 20 times. I know it sounds crazy but this is a must It will release tons of testosterone into your body naturally.
The way you accomplish this is by taking Deep Breaths bettween each rep at least 3!!!! Trust me you can do this I did not think I could the first time but i did I started out with 105lbsx20 it took me about 5min and it hurt bad.

After you complete your SUPER SQUAT SET you crawl to a flat bench and do pullovers 1 set x 20 reps of a weight the is not too hard for you this is just to expand your chest Remember 3 DEEP BREATHS PER REP.

KNOW U CAN REST FOR A BIT
The hard part is over Congrats!!!!
Here's how the rest goes.

Bench(u can switch it up (incline, flat, decline)
3set X 6to8 reps

These have to be to absolute failure there is no room to be able to push out 9 or 10 reps this will not work. !!!!6to8!!!!!
Every set u do has to be to failure when I say 6to8 or 8to10 it means exactly what I say!!!!!!

Chins(Chin Ups)
2X as many as you can do

Dmbellpress
2X6to8reps

Barbellrows
2x8to10reps

Dumbell or Barbell Curls
2x 8to 10 reps

Standing calf Raises
2x18to20reps

Crunches
1x25

This routine should only take you 1hr
I would do it MON/WED/Fri If you want on your off days you can do crunches Or some lite exercices If you want But KEEP THE EATING ROUTINE 7 DAYS A WEEK!!!!

ROUTINE 2 5X5

SUNDAY(cheast/Calves)LEGS

SQUAT 5X5
INCLINE 5X5
PARALLEL DIPS2X8
Decline Bench 2x8
Heel Raises 5x15
Wrist Curls 2x8
Weighted Crunches 2x8

Monday (Back/Shoulders)

Deadlift 5x5
Bentover row 2x8
Widegrip chin-up2x8
Shrug2x8
Military Press 5x5
Lateral Raises 2x8
Upright row 2x8

Thursday Biceps/Triceps)

Close Grip bench 5x5
Barbell curls 5x5
Skull Crushes 2x8
Preacher Curls 2x8
Incline Dumbell curls 2x8
Parallel dips 2x8
wrist curls 2x8
weighted crunch 2x8

Friday Box (legs)

Box Squat 5x5
Parallel Squats 2x8
Straighleg Deadlifts 2x8
Leg Curls 2x8
Heel Raises 5x15

ROUTINE 3 (ISOLATION/CUTS)Usually my summer routine

MONDAY CHEST(All DUMBELL)
flat 4x8to10
Incline 4x8to10
Decline 4x8to10
FLYS
incline 3x8to10
flat 3x8to10
decline 3x8to10
PUSH-UPS 3x25

WED(BACK/SHOULDERS)
pulldowns 3x12to15
dumbell press 3 x12to15
rows 3x12to15
lateral raises 3x12to15
pullups 3x as many as possible
shrugs 3x21x15
U CAN ALSO ADD WHAT U NEED TO HIT

FRI(BI/TRI's)
HAMMER CURLS 3x12to15
skull crushers 3x12to15
barbell curls 3x12to15
tri extensions 3x12to15
preacher curls 3x12to15
close grip bench3x12to15

SAT(LEGS)
squat3x12to15
extensions3x12to15
curls3x12to15
Deadlifts 3x12to15
heel raises 3x15to20

Feel free to throw in tons of ab's especially on tue and thur I also ranabout 10 miles a week on this routine. There's always room for a bit of tweeking on these routine's but u must stick to the core exercise feel free to add but never subtract.
TRUST ME STICK TO THIS ROUTINE AND YOU WILL HAVE HUGE GAINS DON"T LET ANYONE TELL U ANY DIFFERENT
BUT BE SURE TO RESEARCH A GOOD NUTRITION ROUTINE IT IS KEY BUT SO IS THE MILK 1/2gallon or more a day preferably whole while bulking

 

[JamesK]

This workout will put at least 25lbs of PURE muscle on you per year.

There will be No more of a Need to ask is this work out good? or How much will I can from this workout? You will gain and you will gain very fast!!

Thank you for your help by posting a helpful routine, but this will not work for everyone. Infact, this routine is designed for you, not me or anyone else... You can't say this workout will put atleast 25lbs of muscle on you when everyone is different.

There will be No more of a Need to ask is this work out good?
Actually, no one can answer this, not even a trainer. You have to start with a basic workout I change it toward your needs.

or How much will I can from this workout?
Again, no one can answer this, not even a trainer. Everyone is different.

You will gain and you will gain very fast!!
Not true... This actually sounds like some ad catch phrase for some supplement... No, you will gain fast, not me or anyone else.

What you posted is just helpful tips people can work into their own routine.

 

[CHITOWNKID]

EVERYONE I HAVE SEEN DO THIS ROUTINE HAS GAINED EVERYONE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!ECTO INDO WHATEVER SKINNY BIG FAT WHATEVER

 

[MattRecc]

um...ok it sounds like you are trying to sell something

 

[Little Rage]

yea definitely seems your trying to sell something. To think that everyone could gain 25lbs in a year off this 'perfect routine' is purely idiotic. Not to mention the caps and calling it a "perfect routine," you seem like a jackass set in his ways. Bad karma.

 

[CHITOWNKID]

I AM NOT SELLING ANYTHING BUT GOOD HEALTH

I editted out the rest of your post. Please refrain from personal attacks on this board.

Thank you

big4life

 

[big4life]

Once again, there is no one perfect routine out there for everyone. You find one that works for you, make adjustments to fit your needs and goals and you have your routine. If someone tries a particular routine and it doesn't work for them that doesn't mean that it is a flawed routine, just that it doesn't work for them.

 

[JamesK]

Here is the guy you try to avoid at the gym...

 

[CHITOWNKID]

And Your the Guy Girls avoid in public hahahahah

 

[JamesK]

I can tell everything you stated in your "Perfect Routine" is BS. I mean just look how you write... You must be 14 I'm thinking.