| THE WORKOUT | ||
| Workout | Muscle Groups | Total Sets |
| Day-1 | Chest / Triceps / Biceps | |
| Day-2 | Legs / Abs / Forearms | |
| Day-3 | Back / Shoulders | 9/6 |
| | | |
| | | |
| THE WORKOUT | ||
| Workout #1 - Chest / Biceps / Triceps | ||
| Exercise | Sets / Reps | Target |
| Cable Crossovers | 2 / 8-12 | Lower Chest |
| Flat Bench Press | 3 / 6-12 | Chest |
| Flat Dumbbell Flies | 2 / 8-12 | Middle Chest |
| | 3 / 6-12 | Dumbbell Concentration Curls |
| Outer Biceps | 3 / 6-12 | Narrow-Grip Preacher Curls |
| Triceps Outer Head | 2 / 6-12 | Rope Pushdowns |
| Flat-Bench Barbell Extensions | 2 / 6-12 | Triceps Inner Head |
| Standing Triceps Presses | 2 / 6-12 | Overall Mass |
| Workout #2 - Legs / Abs / Forearms | ||
| Exercise | Sets / Reps | Target |
| Leg Extensions | 3 / 6-12 | Lower Thigh Development |
| Lunges | 3 / 6-12 | Inner Thigh Development / Hamstrings |
| Hack Squats | 3 / 6-12 | Front Sweep of Thighs |
| Leg Press Calf Raises | 3 / 6-12 | Gastrocnemius Muscles |
| Crunches | 4 / Preference, Failure | Lower Abs |
| Reverse Curls with a Barbell | 4 / 6-12 | Upper Forearms / Wrist Extensor Muscles |
| Workout #3 - Back / Shoulders | ||
| Exercise | Sets / Reps | Target |
| Seated Cable Rows | 3 / 6-12 | Lat Development |
| Close-Grip Chin-Ups | 3 / 6-12 | |
| T-Bar Rows | 3 / 6-12 | Middle Back Thickness / Outer Back Development |
| Rear Dumbbell Raises | 3 / 6-12 | Posterior (Rear) Deltoid Head |
| Barbell (Military) Press | 3 / 6-12 | Anterior (Front) Deltoid Head |
| | | |
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3 Days Workout Split #1
3 Days Workout Split #2
Hi Murali
ReplyDeleteHere I come again to disturb you. Sorry please. But I have a question regarding a topic called Protein Deprivation Cycling. About which I read in the Jeff Anderson book Optimum Anabolics wherein he has suggested that if for 3 weeks we severely reduce protein intake to just 30 grams/day as one post workout meal only and then increase the protein intake for the next 3 weeks as 1.14grams protein/(pound of lean mass) + additional 30 grams of protein, our bodies will generously soak that protein and result in accelerated muscle gain. This is because during the 3 weeks of protein deprivation, the brain would have produced excess growth hormone and testosterone.
To me this comes as a double bonus idea as, if true, it will cause accelerated muscle mass gain+ it will also help in managing the budget, as the money saved during protein deprivation can be spent on buying good quality supplements during protein loading.
I want to know your opinion regarding this. In case you want to have the book, just tell me I will email it to you or you can have it yourself at http://board.ghostgym.net/oanabol.pdf
Regards,
Surya
Hi Suraj,
ReplyDeleteOptimum anabolics is a wonderful book and lot of things in the book does work.. But i felt that the protein cycling did not work for me so well.. Cos i seemed to lose lots of muscle trying to do so.. But each individual is different..
Constantly analyze your body while in such state of dieting.. If you watch your hard earned muscle getting whiled away.. Put it down and restart your normal plan..
So i would say that based on the law of individualism , it might suit you or it may not.. But it forms your prime responsibility to read the feedbacks of your body and make changes accordingly....
Hey i too tried optimumanabolics and got some benifits
ReplyDelete