Posted at September 27, 2014, 9:08 pm:
I'm 24 yrs old, been training on and off since I was 17, but consistantly for the last 2 years. I'm currently qualified as a fitness instructor, although I don't work in the industry yet. I plan to become a personal trainer to support myself, then go back to university and study to become an Exercise Physiologist.
Basic Stats:
Height: 188cm (just under 6ft 2in)
Weight: 80kg (approx. 176lbs)
Body fat: 10 - 12%
Rough Training Plan to Christmas (21 weeks):
8 weeks of hypertrophy
4 weeks of maximal strength
1 week off
6 weeks of hypertrophy
2 weeks of either fat loss (if needed) or maintanance.
2 weeks of sitting on the beach
Hypertrophy Program - 8 Weeks
3-Way Split
Sets of 12 @ 50% of 1RM, 5 second reps (2 sec con, 3 sec ecc).
Exercises in italics = 3 sets
Exercises in regular text = 4 sets
Day 1: Back & Tricep
BB Bent Row
Lat Pulldown
Upright Row
Tricep Dips
DB Shrugs
Tricep Pushdowns
Day 2: Off
Day 3: Legs & Lower Back
Squat
Leg Press
SLDL
Cable Ham Flexion
Calf Raise (sets of 15 reps)
Back Extensions
Day 4: Off
Day 5: Chest, Bicep, & Deltoids
DB Bench Press
BB Incline Press
Pec Dec
EZ Bar Curls
Military Press
Preacher Curls
Day 6: Off
Day 7: Off
...Starts on Monday the 31st of July...
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Back & Tricep
- 5 second reps (2 con, 3 ecc.
Hell yea.
lol thanks buddy.
Legs & Lower Back
- 5 second reps (2 con, 3 ecc.
good luck with this mate will be watching which state in oz
are you f...
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Chest, Shoulders & Bicep
- 5 second reps (2 con, 3 ecc.
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