Background= I have trained seriously for about a couple years now, but just recently became more advanced in size, strength and overall knowledge. That being said, although I went from 6’0 165 to 6’1 200, I am far from my goals. I have built up my strength far from what it one was, and am confident in my technique. I was always messing with specific isolation exercises and training for definition, but I have finally come to realize that to get closer to my goals, I flat out need more size.
Here is the program:
Day 1
Squats
2x10
Pullovers
2x after squat sets
Dips
sets of 5
Overhead Press
sets of 6
Incline DB Bench
4x10
Shrugs
3x
Flyes
4x
Day 2
Squats
1x20
Pullovers
2x
Chins
20 total
Bent Over Rows
sets of 6
Neutral Grip Pulldowns
4x10
Day 3
Squats
2x10
Arms
Nutrition
Breakfast= Cup rolled oats w/ banana and 48g protein shake
Pre-Workout= Boost shake
PostWorkout= 48g Protein shake/ Apple w/ peanut butter
Lunch= Turkey on wheat w/ tomato
Snack= cup Cream of Rice w/ 48g shake
Dinner= Either chicken or steak dish
Before Sleep= 48g shake/vegetable plate
Water throughout day.
