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Workout Programs

StrongLifts 5 x 5

Another very popular bodybuilding/strength routine is called StrongLifts 5 x 5, which as you guessed it, involves doing 5 sets of 5 reps. The article can be found here. As with all good workout programs, it centres around Five Big Lifts. Back Squat – Bench Press – Deadlift – Overhead Press – Barbell Row This is a very basic yet …

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Westside For Skinny Bastards (WS4SB)

The “Westside” Template is by Joe DeFranco and can be found here. It is a three day layout and this template is designed for ATHLETES. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but …

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Wendler’s 5/3/1

5/3/1 calculator

The Program I don’t want to immediately send you away from the page but you can see the original Wendler’s 5/3/1 Program┬áhere. The workouts revolve around Four Key Lifts: Back Squat – Deadlift – Bench Press – Overhead Press Beyond that I personally recommend Four Assistance Lifts: Back Squat – Romanian Deadlifts – Bent Over Row – Chin Ups/Pull Ups …

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60 Day Training Plan For Bigger Arms – Sessions

bigger arms workout

In the last few months I wrote articles on getting bigger biceps, bigger triceps and a bigger chest. I thought the next step would be to apply my knowledge to a 60 day training plan and see what results I could achieve. My Training Split Monday – Legs Tuesday – Chest & Triceps Wednesday – Rest or Cardio Thursday – …

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60 Day Training Plan For Bigger Arms

calorie needs gain lean muscle mass

This is a two month journal I did to document my size gains from arm training. Things You Will Notice My diet contains a lot of the same foods each week. Once you find healthy foods it makes sense you include them often. There are ‘bad’ foods. I eat pizza. I eat curry. I eat ice lollies. I do these …

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