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

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...

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