Set(s): 3
Reps: 20(Goal 50reps)
Exercise: Pull Ups
Set(s): 3
Reps: 8(Goal 50reps)
Set(s): 3
Reps: 8
Weight: 35LBS(35pounds each arm)
Set(s): 3
Reps: 8
Weight: 35LBS(35pounds each arm)
Set(s): 3
Reps: 8
Weight: 35LBS(35pounds each arm)
Set(s): 3
Reps: 8
Weight: 20LBS(20pounds each arm)
Set(s): 3
Reps: 8
Weight: 80LBS(one 40pound weight on each side, bar weight not included)
Set(s): 3
Reps: 8
Weight: 40LBS(40pounds dumbell each arm)
Set(s): 3
Reps: 8
Weight: 110LBS
Set(s): 3
Reps: 8
Weight: 100LBS
Set(s): 3
Reps: 8
Weight: 180LBS(two 45pound, two 45pound weights)
Set(s): 3
Reps: 8
Weight: 110LBS
Set(s): 3
Reps: 8
Weight: 90LBS(one 45pound plate eachside, bar weight not included)
Set(s): 3
Reps: 8
Weight: 360LBS(8 plates of 45LBS)
Set(s): 3
Reps: 8
Weight: 90LBS
Sets(s): 3
Reps: 8
Weight: 90LBS
Sets(s): 3
Reps: 8
Weight: 140LBS(two 45pounds, two 25 pound weights)
Set(s): 3
Reps: 8
Weight: 40LBS(two 10pound plate eachside, bar weight not included)
Set(s): 3
Reps: 8
Weight: 70LBS(30pounds on hard machine)
Set(s): 3
Reps: 8
Weight: 20LBS(20pounds weight each arm)
Set(s): 3
Reps: 8
Weight: 50LBS
Sets(s): 3
Reps: 8
Weight: 20LBS(20pounds weight each arm)
Set(s): 3
Reps: 8
Weight: 25LBS(25pounds weight each arm)
Select a weight that the last rep in the set is the last rep you can complete with correct form. The last two reps of the last set you should need a spotter. You will not feel a burn. Your muscles should just give out. Do not add exercises, sets or reps. Leave nothing on the table. Intensity, Intensity and Intensity.
Take no more than 60-90 seconds between sets.
Eat over 3000 calories a day. This is to include a whey protein after the workout and before you go to bed. There is a calorie calculator on the other work sheet to help you find a starting place. All you have to do is enter your weight to find the starting point for gaining 1 pound a week.
Get at least 8 hours of sleep a night. You grow while you sleep not in the gym.
Take the week end off. Do not workout or play sports. You must give yourself time to recover and grow.