Ok Firstly make sure eat well..... divide your food into 4-5 meals... go from light to heavy meal and back to light.... keep your metabolism
levels high

the workout is such... only 3 days a week Monday,Wednesday,Friday.... take rest in between... wanna do cardio one of the days in between also can but trust me you''d unable to do so cause you're gonna push heavy and it's gonna hurt... awesome results though!Very minimum rest in between sets. Maximum 1 minute rest!!! so you only gonna spend time and hour plus in the gym.(the reason for minimum rest is tht you're gonna constantly tear your muscles)

Only 3 Sets:

Big Muscle : 12-10-8 reps (Leg,chest,back)

Small muscle: 10-8-6 reps(shoulder,triceps,biceps)



Day 1(Monday)
Leg and Shoulder

Leg:Squats,Leg Extension,Hamstring,Calf

Shoulder:Barbell Press,Side Raise,Back raise(use light Dumbbell) and end with upright row


Day2 (wednesday)
Chest and triceps

Chest: Bench press,Incline Bench press,Flies, Pullover(go Heavy on this)
Triceps: Ex Bar extension,One arm extension,triceps pulldown with
rope /bar, Dips(maximum reps)

Day 3(Friday)
Back&Biceps

Back: Chinups,Barbell Row, Lats pulldown(front then Back),Close Grip
Cable Rows
Biceps: Barbell Curl,Preacher Curl,,Alternate Dumbell Curl, Concentration
Curl(light Weight)


End all your exercise with stomach crunches 3 sets 30 rep max for upper and lower abdominals. tht's all!!

This post has been edited by kanishen18: Nov 3 2007, 04:59 AM

mate u wrote it up yourself?

you wanna bulk, it's more on food edi...
why u write more bout training than nutrition?
what u eating man ?

can try to add some hammer curl to your biceps rountine....easy to do and can pump heavy

just sharing my cut & paste skill you you
read this in @ PBB (no, it's not Perbadanan Bangsa-Bangsa Bersatu)

"Adapted from Bodybuilding Myths That Aren't True!
By T.C. Luoma and Bill Phillips

You should only rest 45 seconds in between sets.
That's true if you're trying to improve cardiovascular health or lose some bodyfat. But in order to build muscle, you need to allow enough time for the muscle to recuperate fully (i.e. let the lactic acid buildup in your muscles dissipate and ATP levels build back up). In order to make muscles grow, you have to lift the heaviest weight possible, thereby allowing the maximum number of muscle fibers to be recruited.

If the amount of weight you lift is being limited by the amount of lactic acid left over from the previous set, you're only testing your ability to battle the effects of lactic acid. In other words, you're trying to swim across a pool while wearing concrete overshoes. When training heavy, take [at least!] two and three minutes between your sets. Notice I said, "when training heavy." The truth is, you can't train heavy all the time. Periodization calls for cycling heavy workouts with less intense training sessions in an effort to keep the body from becoming overtrained.

This post has been edited by che: Nov 3 2007, 01:34 PM

more or less 45 seconds to a minute man..... ya do eat 5 timnes a day.... tht's why i told you to eat alot of goot food too before training..... but the more you eat and wrong kinda training.... your body wont't adapt to it..... your body weight will get stagnant at one point!!so im trying this programe given by a pro body bodybuilder.... ex mr.selangor...... with this my bodyweight shoot from 78 to 81 within a month with minimal bodyfat...

so ur target weight is (81 + 15) ~ 96kg?
haha, i tot u r skinny guy when i read the title

to me, rest between sets can be a method to increase intensity. but i usually rest more than 90 sec for full recuperation.

your rest should be maxed at a minute... optimal to tear your muscle more.... so faster growth providing your have your meals correctly...

who is this "your" in your post.....are you giving advice to your self???