I've been working out for about 6 months now, and this is the best workout plan I've put together so far, gained about 15 pounds since I started. I, however, think the biceps workout seems too short since I try to keep my workouts to 1.5 - 2 hours. So here goes:

0 represents the most weight you can do that amount of reps

+ or - 10 (20, 30, etc.) means the amount of weight to add/subtract from your 0

x 10 (20, 30, etc.) means the amount of reps

The workouts go like so:

Day 1: Chest/ Triceps (First Time)

Day 2: Back / Biceps / Shoulders / Forearms (First Time)

Day 3: Off

Day 4: Chest/ Triceps (Second Time)

Day 5: Back / Biceps / Shoulders / Forearms (Second Time)

Day 6: Off

REPEAT

I'm aware there are no leg workouts in here, I'll leave that up to you, you could put those in on the off days, and take day 7 off? I dont know, I'm not one who cares for legs all that much. I do them on Sundays, but dont really have a workout for you guys to critque.

Workouts:

Back / Biceps / Shoulders / Forearms

First Time

Circuit 1: Bar

- Shoulder Press

(12 x 0) (10 x +10) (10 x +15)

(8 x +20) (6 x +25) (8 x +10)

(12 x -10)

Circuit 2: Dumbbell

- Curl

(12 x 0) (10 x +10) (10 x +10)

(8 x +20)

- Hammer Curl

(12 x 0) (10 x +10) (10 x +10)

(8 x +20)

Circuit 3: Dumb

- Shoulder Press

(12 x 0) (10 x +10) (8 x +20)

- Shoulder Spreads

(12 x 0) (10 x +10) (10 x +10)

(8 x +20)

Circuit 4: Dumb

- Back Rows

(12 x 0) (10 x +5) (10 x +10)

(8 x +15)

Circuit 5: Set Up

- Bar Curl

(12 x 0) (10 x +1) (8 x +1.5)

Circuit 6: Pully

- Curls

(12 x 0) (10 x +1) (10 x +1)

(8 x +2)

- Bar Curl

(12 x 0) (10 x +1.5) (8 x +3)

Circuit 7: Set Up

- Reverse Bench > Bus Driver w/ a 45

(12 x 0) (10 x +15) (10 x +30)

(8 x +45)

- Lat Pull Down

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

- Lat Pull Back

(12 x 0) (10 x +1.5) (8 x +3)

Circuit 8: Non Weighted

- Pull Ups

(x10) (x10 (x10)

- Minute Hold

(3 x 1 minute hold)

- Leg Lifts

(x16) (x16) (x16)

Back / Biceps / Shoulders / Forearms

Second Time

Circuit 1: Bar to Dumb

- Shoulder Press

(12 x 0) (10 x +10) (10 x +25)

(8 x +20)

Circuit 2: Bar

- Curl

(12 x 0) (10 x +10) (10 x +10)

(8 x +20) (6 x +25) (10 + 0)

Circuit 2: Dumb

- Hammer Curls

(12 x 0) (10 x +10) (10 x +10)

(8 x +20)

Circuit 3: Dumb

- Shoulder Press

(12 x 0) (10 x +10) (10 x +10)

(8 x +20)

- Shoulder Spreads

(12 x 0) (10 x +10) (8 x +20)

Circuit 4: Dumb

- Back Rows

(12 x 0) (10 x +5) (8 x +10)

Circuit 5: Set Up

- Bar Curl

(12 x 0) (10 x +1) (10 x +1)

(8 x +1.5)

Circuit 6: Pully

- Curls

(12 x 0) (10 x +1) (8 x +2)

- Bar Curl

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

Circuit 7: Set Up

- Reverse Bench > Bus Driver- 45

(12 x 0) (10 x +15) (10 x +30)

(8 x +45)

- Lat Pull Down

(12 x 0) (10 x +1.5) (8 x +3)

- Lat Pull Back

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

Circuit 8: Non Weighted

- Pull Ups

(x10) (x10 (x10)

- Minute Hold

(3 x 1 minute hold)

- Leg Lifts

(x16) (x16) (x16)

Chest / Triceps

First Time

Circuit 1: Bar

- Closed Grip Bench Press

(12 x 0) (10 x +10) (8 x +20)

- Bench Press

(12 x 0) (10 x +10) (10 x +15)

(8 x +20) (6 x +25) (8 x +10)

(12 x -10)

- Decline Press

(12 x 0) (10 x +10) (10 x +25)

(8 x +20)

Circuit 2: Dumb

- Chest Flies

(12 x 0) (10 x +10) (8 x +20)

Circuit 3: Machine

- Chest Press

(12 x 170) (10 x 180) (10 x 190)

(10 x 200)

Circuit 4: Set Up

- Inclined Press Out

(12 x 0) (10 x +20) (8x +50)

Circuit 5: Pully

- Pull To Front

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

- Push Out

(12 x 0) (10 x +1.5) (8 x +3)

- Rope Pull Down

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

- Reverse Curl

(12 x 0) (10 x +1.5) (8 x +3)

Circuit 6: Non Weighted

-Dips

(x12) (x10) (x10)

- Leg Lifts

(x16) (x16) (x16)

Chest / Triceps

First Time

Circuit 1: Bar

- Closed Grip Bench Press

(10 x +10) (8 x +20)

- Decline Press

(12 x 0) (10 x +10) (10 x +15)

(8 x +20) (6 x +25) (8 x +10)

(12 x -10)

- Bench Press

(12 x 0) (10 x +10) (10 x +25)

(8 x +20)

Circuit 2: Dumb

- Chest Flies

(12 x 0) (10 x +10) (10 x +20)

(8 x +30)

- Skull Crushers

(12 x 0) (10 x +10) (8 x +20)

Circuit 3: Machine

- Chest Press

(10 x 190) (10 x 200)

Circuit 4: Set Up

- Inclined Press Out

(12 x 0) (10 x +20) (10 x +35)

(8x +50)

Circuit 5: Pully

- Pull Up Front

(12 x 0) (10 x +1.5) (8 x +3)

- Push Out

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

- Rope Pull Down

(12 x 0) (10 x +1.5) (8 x +3)

- Reverse Curl

(12 x 0) (10 x +1) (10 x +2)

(8 x +3)

Circuit 6:Non Weighted

-Dips

(x12) (x10) (x10)

- Leg Lifts

(x16) (x16) (x16)

Supplements:

Creatine 5 - 7 grams a day (2 weeks on / 1 week off / repeat)

Pure Whey Protein (80+ grams a day)

Glutamine (5+ grams a day)

Androstendione & Androsteine (4 caps of each a day same cycle as creatine)

Have a good Thanksgiving... I TURN 16 IN A COUPLE DAYS!!! GO ME!!

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