stop what your doing now and try this, i'm progressing faster now than i did even when i first started. Only do this if your eating excess calories, if your dieting you won't be able to handle it... reason for this training split = Muscles require 3 days to recover to 100% strength after an intense weightlifting session, this training split gives them three days complete rest before you hit them again because the muscles that work together are trained on the same day.
Training SplitDay 1 chest shoulders tris
Day 2 legs
Day 3 back and bis
Day 4 off
Repeat..
4 Sets and 8 reps for each exercise.Day 1 - Chest/Shoulders/TricepsBarbell Bench Press
Incline Dumbell Bench Press
Machine Chest Fly
Dumbell Triceps Extention(Two hands overhead)
Cable Triceps Pushdown
Machine Shoulder Press
Front Cable Lateral Raise
Rear Delt Flyes
Day 2 - Legs/AbsHack Squat
Leg Press(one leg at a time)
Leg Extensions
Leg Curls(on a machine)
Standing Calf Raise - only 2 sets and higher reps
Seated Calf Raise - only 2 sets and higher reps
Leg Raises
Machine Crunches
Day 3 - Back/BicepsDumbell Curls
Rope Hammer Curls
Deadlifts
Barbell Rows
Lat Pulldown
Seated Close Grip Row
Barbell/Dumbell Shrugs
Upright Rows
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Nutrition AdvicePrior to workout
Eat 50g carbs like brown rice/potatos/oats and a glass of skimmed milk.
Post workout
Preferably - 50g whey protein + 50g dextrose in water then solid foods 30 mins later.
Alternative - Get home fast as fuck then eat 10 ounces of Steak+ 2 eggs+ 500ml Coca cola
