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Old 11-24-2011, 02:41 AM   #17
polgas
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Join Date: Nov 2011
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hey guys..im new with bodybuilding/weightlifting.and i badly need an experts advice..here's some personal info that might help. im 29 y.o , 165 lbs and my goal is to gain weight and muscle and loose these flabs and love handles..any help, comment, violent reaction , suggestions w/my routine is very much appreciated. anyway i just stumble w/this routines on the web and i kinda mixed em,duno if im doin it right. thanks!

MONDAY : STRONGLIFT 5X5

1. Squat 5/5/70 lbs (+5 lbs till the 12th wk)
2. Bench Press 5/5/50 lbs (+5 lbs till the 12th wk)
3. Barbell Row 5/5/50 lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM[/B]
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)


4. FLAT BENCH PRESS
5. INCLINE DUMBELL FLYES (superset to failure)
6. SHOULDER PRESS
7. SIDE RAISES (superset to failure)
8. SHRUGS (to failure)
9. DIPS (to failure)
10. TRICEPS PUSHDOWNS (superset to failure)

TUESDAY : REST

WEDNESDAY : STRONGLIFT 5X5

1. Squat 5/5/75 lbs (+5 lbs till the 12th wk)
2. O.H. Press 5/5/50 lbs (+5 lbs till the 12th wk)
3. Deadlift 1/5/80 lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)


4. LEG PRESS
5. LEG EXTENSIONS (superset to failure)
6. STIFF-LEGGED DEADLIFTS
7. HAMSTRING CURL (superset to failure)
8. CALVE RAISES (strip set to failure)
9. REVERSE CRUNCHES

THURSDAY : REST

FRIDAY : STRONGLIFT 5X5

1. Squat 5/5/70lbs (+5 lbs till the 12th wk)
2. Bench Press 5/5/50lbs (+5 lbs till the 12th wk)
3. Barbell Row 5/5/50lbs (+5 lbs till the 12th wk)


:ANTHONY ELLIS MASS GAINING PROGRAM
GUIDELINES
2 warm-up sets (8reps)
4 work sets (6-8R, 4-6R, 2-4R, & 1-2R)
1 burnout set using first weight (6-12R)
1 superset to positive failure (8-12R)


4. T-BAR ROWS + WIDE GRIP PULL-UPS
5. ONE-ARM ROWS
6. LATBAR PULL DOWN
7. STANDING DUMBELL CURLS (to failure)
8. EZ BAR REVERSE CURLS (multiple supersets)
9. CRUNCHES

SATURDAY & SUNDAY : REST


***i added the "ANTHONY ELLIS MASS GAINING PROGRAM" coz if il do the STRONGLIFT 5X5 alone it would only take 30-45mins for me to finish the routine, and i felt unsatisfied w/my workout. i also take AMINO 2222 and creatine before working out and MUTANT MASS after workout..need your advice and suggestions..thanks!

Last edited by polgas; 11-24-2011 at 02:55 AM.
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