Kuzzz's 12-week Mass Frequency Journey

[KuzZz4]

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Body Stats-
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Age: 18
Height: 5 "11"
Weight: 155
Chest: 38"
Arms: 14.5"
Waist: 29.5"
Thighs: 20.75"
Calves: 13.75"
Shoulders: 46.5"

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Workout Program-
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Weeks 1,5,9:

Monday:Chest/Triceps
Tuesday: Shoulders/Traps/Abs
Wednesday: Back/Biceps
Thursday: Legs/Calves/Abs
Friday: Chest/Triceps

Weeks 2,6,10:

Monday: Shoulders/Traps
Tuesday: Back/Biceps/Abs
Wednesday: Chest/Triceps
Thursday: Legs/Calves/Abs
Friday: Shoulders/Traps

Weeks 3,7,11:

Monday: Back/Biceps
Tuesday: Chest/Triceps/Abs
Wednesday: Shoulders/Traps
Thursday: Legs/Calves/Abs
Friday: Back/Biceps

Weeks 4,8,12:

Monday: Legs/Calves
Tuesday: Chest/Triceps/Abs
Wednesday: Shoulders/Traps
Thursday: Back/Biceps/Abs
Friday: Legs/Calves

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Nutrition-
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Calories: 3,100
Protein:160-235(grams)
Carbs: 350(grams)
Fats(dietary):93(grams)

[DavidJr74]

Keep us updated.

Sounds like you got some strong arm genetics. 6'0 155 pounds with 14" arms I'm 6'1 185 pounds with 13.5 lol.

[KuzZz4]

yeaa, but they aren't defined at all. But I'm bulking now so being cut isn't mandatory.

[KuzZz4]

Chest-

Flat Bench Press: 115X10, 135X10(warmup)155X6,175X6,145X8,145X8
Flat Bench DB Press: 60X8, 65X8 65X6
Incline Bench DB Flye: 32.5X8, 37.5X8,37.5X8

Triceps-

{Superset}
Overhead Rope Extension: 80X12,90X12,100X12
Lying Triceps Extension: 50X12,50X12,50X10

Triceps Dips(bodyweight): 1X35,1X30,1X30

[KuzZz4]

Shoulders-

Overhead BB Press: 95X10, 115X10, 135X8, 135X8
Upright Row: 85X10, 90X10, 100X10
Lateral Raise: 20X12, 20X12, 20X12
Bent-Over Lateral Raise: 25X8, 25X8

Traps-

BB Shrug: 135X8, 225X8, 315X8, 315X8
DB Shrug: 90X15, 100X15

[KuzZz4]

Back-

Pull-up: 1X12, 1X10, 1X10
Bent-Over BB Row: 95X8, 115X8, 135X8, 135X8
Seated Cable Row: 120X10, 140X10, 160X10
Straight Arm Pulldown: 40X12, 70X10, 60X12

Biceps-

BB Curl: 65X8, 75X8, 65X8
Preacher Curl: 60X10, 75X10, 65X10
Incline DB Curl: 20X12, 20X12, 20X12