I picked this up from an old Muscle mag to gain some mass after I got out of the hospital and lost weight.
I've been back in the gym for a month, and on this program for 3 weeks. I've gone from 155lbs. to 170lbs. Each week I increase weight, and every the reps increase progressively from 6 to 12-15 on week 6.
Monday-chest, triceps
DB Bench
Decline Press
Incline Press
Incline Flye
Cable Pressdown
Lying Tricep Ext.
Seated Dip
Tuesday-Legs
Squat
Leg Press
Hack Squat
Leg Curl
Standing Calf Raise
Calf Extension
Wednesday-OFF
Thursday-Delts, Traps
Seated Overhead DB press
Wide Grip Upright Row
Front Raise
Reverse Flye
Shrugs
Friday-Back, Biceps
Pull-up
Wide Grip Pulldown
Wide Grip Row
One Arm Row
Barbell Curl
Preacher Curl
Hammer Curl
Saturday & Sunday-off
Now, I know this is a bodybuilding type workout, but I wanted something to get my size and appearence back after losing 20 pounds while I was sick. I've had trouble training consistantly the last few years, but now I'm focused and ready.
I want to get my size, endurance, and strength up to a good level and then join an MMA gym and start training again.
So I just need a good program to stay on for a while that will provide at least good endurance, and strength while adding a little size after this 6 week program is over.
Any help is much appreciated.
Well, it's not doing any harm that I can tell, and none to my motivation.
I have drag, and soreness from pretty much anything I do, but that has alot to do with my natural recovery due to illness.
I've learned to adjust, and nothing is really keeping me from at least 4 days a week, with a minimum of 5-6 hours invested each week.
My main concern is developing a plan that will stimulate at least a minimum of growth (the more the better) but will give me serious strength along with muscle endurance.
Eat tons, all the size and strength should come back in rapid fashion.
Muscle memory should take over on just about any routine as long as you're eating enough.
I'm appearently eating enough that I'm gaining weitght, and size in the right areas. Hopefully it will continue.