20-01-2014, 11:33 PM
This is one my body building buddy sent me, i'm also quite a skinny lad but have picked up a bit of weight since September. Appropriately change it round to your health and resources.
Workout A
Barbell bench press (2 sets)
Dumbell bicep curls (2 sets)
Lying dumbell tricep extensions (2 sets)
Cable pullback (2 sets)
Flys (2 sets)
Calf raises (2 sets)
Workout B
Squats (2 sets)
Barbell bicep curls (2 sets)
Seated dumbell shoulder press (2 sets)
Quad raises (2 sets)
Assisted pull ups (2 sets)
Assisted dips (2 sets)
Workout C
Deadlift (2 sets)
Lat pull down (2 sets)
Dumbell flys (2 sets)
Close grip z bar tricep presses (2 sets)
Assisted chin ups (2 sets)
Ham presses (2 sets)
Add an extra set when you can do 2 sets of 12, then add weight when you can do 3 sets of 12.
Nutrition wise, stay healthy and eat enough protein, if you weigh 80kg you should be eating 160g protein (xKG x 2 /1000).
I just puts my dick in the hole, whoever sucks is not my concern. - MarkUK
Last edited by top-hat; 21-01-2014 at 12:02 AM.
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