THE WORKOUT:
MON,WED,FRI
SQUATS: One 20 Rep Set of Full Squats. Take a few deep breaths between each rep. The last few reps should be murder or you're going too light. Add 5 lbs. To the bar at each workout.
DUMBELL PULLOVERS: Immediately after the squats do 3 sets of 10 dumbell pullovers. When the dumbell is full extended behind you, inhale as deeply as possible and expand the rib cage until it hurts. Add 5 lbs every other workout.
FLAT BENCH PRESS: 3 sets of 10. Add 5 lbs per workout.
BENT OVER ROWS: 3 sets of 10. Add 5 lbs per workout.
That is the complete workout. Do not add or subtract any exercises.
BULKING DIET: It is imperative to drink 1 gallon of whole milk per day. Also, eat three big meals with extra helpings of eggs, red meat, chicken, bread, potatoes, salad, vegetables, fruit. Eat cottage cheese with fruit for desert. Between meals, eat a peanut butter and jelly sandwich with your milk.
NO AEROBICS.
Follow this program to the letter for 6 weeks only. Do this every 6 months.
