Hey brothers,

Try this it's a full body workout the principle behind it is that a fuk load of testosterone is released when you train everything at once. as opposed to training chest and back seperately. It's simple but it works awesomely.

Day 1
Squats 5rm (what you can squat 5 times) by 5 sets

Bench press 5rm by 5 sets

Close grip bench press 6-10 reps by 4 sets

seated cable rows 10-15 reps by 5 sets
It looks simple but if you are really hitting your 5rm for 5 sets your going to be fucked.

Have 2 days off

Day2

Deadlifts 5rm by 5 sets

Pullups as many as you can do by 5 sets

Overhead presses 6-10 reps by 5 sets

Biceps curls 6-10 by 4 sets

have 2 days off and repeat

It's so simple but works so well that the beauty of it. It also hits every single muscle in the body.

******Important********

You need to just be reaching 5 on your 5 rms you should be pushing hard. If it's easy to get to your 5rm then you need to add more weight.

Hope this helps

Maintain the rage
BARON

Or I could just do deadlifts and shoulder presses since those two exercises also his all the muscles of the body. I need a fucking facepalm smiley the size of the moon for this sub forum.

_________________
Pain is Temporary, Pride is Forever

Dude,


Are you fucking kidding me shoulder press and deads!! ..... are you 13 years old .... have you ever touched a barbell in your life. Deadlifts are amazing if done with the right assitance work. Presses are amazing too but if done with the right assitance work again .... OTIS your a dick!! and i'll tell you why

for starters with your super GAY workout dosn't even work your pecs, trapezius, teres minor, teres major, biceps and calves. Your hamstrings become dominant and I don't think you'd recover quick enough to make any progress beacause if deads are done properly they take a huge drain on the CNS (central nervous system.) I know what i'm doing i've been powerlifting for several years competing in the 95kg range.

Everyone please don't knock other peoples workouts unless your advice is relevant and useful ... I am always willing to learn if you know somthing I don't. But I don't do this to dissed by some know it all wanna be pussy who dosn't know shit.


Maintain the rage
BARON

get animal m-stak , any gainer , and whey

do FST-7 , and you will amazed how much you grow in 2 weak !

i gained 8kg in 2 month full of muscle with out any body fAt !

Good advice man,


Just one other thing if your worried about getting fat with the stack that was suggested you can do what is called customising. Buy 100% whey protein and pure carbs. Have protein with carbs before and after workouts and have just plain protein the rest of the time as a meal supplement. Having just pure protein shakes for snacks helps lost weight.



Maintain the rage
BARON