carona71’s BodyBlog

first nutrition: eat small meals every two hours, buy weight gainer take 3 times a day, peanut butter sandwich 3 times a day, buy beer yeast pills (5$ for 100) and no more coffee!

second supplement: weight gainer, beer yeast, multi-vitamine, creatine and glutamine

last training: train only 4 times a week, monday-legs, tuesday-arms, thursday-back and friday-chest pick 3 exercise only and do 3 sets of 6 reps you will go heavier like that!!!

no more stimulante , no coffee, no no-exploded, no smoking and no alcohol

it’s easy. Remember at the BIGining after a workout your muscle hurt for a couple day’s gess what that’s when you add the fastess progress. So now wen you train that’s your objectif PAIN. PAIN=macrotear in muscle=muscle building back bigger. Train thinking it needs to hurt tomorow point.If it does’nt change program your body adapted to it!

seated bb curls 50×15-70×12-90×10-110×8-120×6

alt curl 40×10-50×8-60×8-65×6

incline hammer curl 50×10-60×8-65×6-70×5

push ups 75-62-40

3×10 reps bb curls 60-80-110

3×8 reps db alt. curls 40-50-60

3×8 reps db hammer curls incl.40-50-60

3×6 reps preacher curl alt. 40-45-50

close grip cable press down 3×8-50-90-120

skull crusher decline 3×6 50-90-120

standing overhead extention 3×6 50-80-100

close grip bench press 1x max 100 pounds

bent over row 3×8 100-150-200

wide grip pull ups- 1 front 10x -1 behind head 10x

wide grip front raise 50 pounds 3×6

wide grip front cable down 3×6

wide grip style push ups 1x max

incline bench close grip 3×8 100-150-180

bench press close grip 3×6 150-180-200

decline db press supersets fly decline 3×6 70 pounds db

push ups hands together 1 sets max

4 set bench press -250 max

3 set incl. bench -200 max

3 set decline db press -90 max

3 set fly -70 max

4 set of -10 dips

start a new program tomorow

monday chest

tuesday biceps

wed back

thursday triceps-forearms

friday shoulders-neck- legs