--------NUTRITION----------
Totally clean bulk. No sugar.
Mainteance calories: 2200
Bulk calories: 2400-2500
Protein: 100-150g (His weight is 68kg)
Fat: 70g
Left is carbs and some greens occasionally
------SCHEDULE--------
Full body workout seems to be a great choice for newbies so I go with it 4 days a week
Mon workout
Tue workout
Wed rest
Thu workout
Fri workout
Sat rest
Sun rest
------WORKOUT-------
3 sets of everything, also adding weights 1.5-3kg every week
Push ups: Reps till fail (1min recovery time)
Sit ups: Reps till fail (1min recovery time)
Squats: Reps till fail (2.5min recovery time)
Leg raises: Reps till fail (2.5min recovery time)
Elbow Plank: Reps till fail (30sec recovery time)
Wipers: Reps till fail (30sec recovery time)
Biceps: Reps till fail (2minrecovery time)
Sitting twist: Reps till fail (10sec recovery time)
In my opinion this plan trains every muscle that you need to train to get ripped and look ****ing great. What's your opinion? What should I change or add.
Every comment is appreciated
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02-15-2018, 08:33 PM #1
Rate my nutrition/muscle gaining program for a skinny fat person.
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02-15-2018, 10:57 PM #2
This is simply really poor planning. Sure hope you are not a trainer...
- fullbody two days in a row is simply a bad idea. the muscle need to rest
- training to failure in abosluately everything on everysession is a good way to mess yourself up
- Working abs before the main compounds
- Lack of compounds.. Does he not have access to a gym??
- no hamstring work
- no rear delt work
- no horizontal pulls
- no real shoulder work
^ there is simply too much wrong with this, seems like you are just trying to make your friend end up in a hospital with this routine.Texas Method Log *https://forum.bodybuilding.com/showthread.php?t=173755621*
Program spreadsheet **https://docs.google.com/spreadsheets/d/14MPWVNPbfmfkuoTMDaGih3pbM2-KQHZuSjcJPuwVE9c/edit?usp=sharing**
FMH Crew Little Beast
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02-16-2018, 06:08 AM #3
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02-16-2018, 06:13 AM #4
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02-16-2018, 06:16 AM #5
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02-16-2018, 06:26 AM #6
Did you uhhh, forget to switch accounts? Anyways, what you should change is the entire thing. Its missing a number of entire muscle groups and doing a chit job at training the others. There's some great beginner programs in the stickies, look at them and compare them to yours.....
Bench: 365
Squat: 495
Deadlift: 535
Refrigerator Lover
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02-16-2018, 07:16 AM #7
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02-16-2018, 08:04 AM #8
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