½ Cleans
Dumbbell Lateral Raises
Incline Dumbbell Curls
Cable Curls
French Press
C (Legs and Calves)
Squats
Legs Press
Leg Curls
Standing Calve Raises
Donkey Calve Raises
Weighted Crunch
Twisting sit up
Sets and Reps:
Complete one or two warm up preparation sets of each exercise, followed by two or three works sets. The work sets should allow you to perform 6-8 reps with strict form to failure. Target small progressions in weight each week.
Recovery Time Between sets:
As mass is your goal, allow longer between sets, up to 2 or 3 minutes with your work sets.
Theory:
Although you create the stimulus when you train, you only grow when you rest, so make sure you allow enough time to eat and sleep. Without it, you are wasting your time. Train each bodypart once a week, do not overtrain the target area. You should target small weekly progressions rather than huge short term increases.
Nutrition Tips:
You need to be in a positive calorie balance to allow muscular growth, although this is not an excuse to eat everything and anything. The most muscle you can gain is around 1lb a month, absolute maximum. Any more is just fat. Have realistic targets for yourself, and monitor your waist and hips to see if you are storing excess calories as fat. If so, reduce your intake slightly.
Please remember if
you are not sure how
to do an excercise,
then please speak to one of our fully
qualified members of staff who will be more than happy to help
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