Need new program

Discussion in 'Workout Programs' started by WindowLicker, Apr 17, 2017.

  1. WindowLicker

    WindowLicker New Member

    Apr 17, 2017
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    So basically ive been going to the gym for a few months but having a few gaps and only going every few days if that and now ive been wanting to get more into it and go most days. So now im just looking for improvements and changes to my plan.
    I'm a little over 6'2 and 73.5kg (started at 65kg)
    Im wanting to pretty much put on as much mass as i can - plan
    Had a mate make this for me when i started

    thanks in advance
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  3. chrismwpcs

    chrismwpcs Make it take it.

    Jul 30, 2016
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    G'day. Go with something simple as you are starting out. Have a look at and you will see a simple program to put on mass. Your plan doesn't have any squats or deadlifts. On that link I sent they start with 3 exercises, bench press, squat and deadlift. That should get you on a good track to getting some results. Cheers...
  4. chang687

    chang687 Member

    May 1, 2011
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    One of my workouts i named the 666 workout. Yeh abit evil.
    You do 3 exercises of 6 reps each. All compounds and multi joint movements.
    No isolations. And 6th should be a failure set
    Shoulders - snatch and grab. Behind neck press etc
    Back. Deadlifts, weighted chinups. Barbel rows.etc
    Legs. Squats, u can add legpress if knee injury . 3-6 range barbel squats about 5-6 sets not smith machine.
    No cables only barbell and dumbells.

    Record your workout log and train 2-3 times a week. Record weight and reps. Increase your weight if next week u can lift more. You should see yourself stronger the next time you work that body part. If you lift but cant make 6 reps as the workout before stop and add more recovery days. Dont worry about working all body parts in the week, just as you recover then workout the next body part.You might plateau at week 4 then change your regime. Multi joint compounds only
    3 exercises
    3 sets per muscle.=

    6 6 6
    6 6 6
  5. DominickCrawford

    DominickCrawford New Member

    Apr 1, 2018
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    I was dreaming of becoming strong and attractive. My friend suggested trying 5x5 bodybuilding program. Due to it, I managed to release testosterone which helped to gain mass and exercises helped to make my body attractive. But before that be sure that your body is ready for such exertion not to get hurt.

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