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My Workout Program

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Update: 1 minute 30 second rests are still fine, especially if you need to be time efficient. But 3-5 minute rests are a little more optimal if you have the time to spare.

Hitting subscribe has shown to extend elevated protein synthesis.
My diet:

My song in this video:

Lean Bulk guide:

Week 1, Monday:workout A, Wednesday: Workout B, Friday: Workout A
Week 2, Monday:Workout B, Wednesday: Workout A, Friday: Workout B. Then repeat.

Note: You can start this program doing 5×5, but you will need to switch to 3×5 soon enough as 5×5 is going to become too much.

Workout A: Squats, 3 sets, 5 reps.
Bench, 3 sets, 5 reps
Weighted chin-up, 3 sets, 5 reps
Exercise of your choice

Workout B: Squats, 3 sets, 5 reps
OHP, 3 sets, 5 reps
Deadlift, 1 set, 5 reps.
Chin-up 3 sets 5 reps
Exercise of your choice

The weight used for the sets is static, meaning if you do 60 kg in set 1, you will do 60 kg in set 2 and 3. Rest time between sets is 1 minute 30 seconds.

ad 2.5 lb to each side of the bar every session (only ad 1.25lb to chinup). If you fail an exercise 2 sessions in a row, drop the weight by 10% and build it back up 1.25 kg intervals again. By doing this you should continuously break through plateaus. If you fail to get past a weight after resetting the weight twice, take a weeklong deload of lifting about 50% of the weight you normally lift.
Build up to 5 chin ups by doing negative chinups, Technique:

Here is me performing workout A:
12 tips for fat loss here:
Lean bulk guide:

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Comment(28)

  1. Dude trust me, with a feminine face like that you should not have long hair. No one knows if you're Arthur or Martha. Get a manly haircut and you will look 1000 times better.

  2. Steve Reeves recommended ONE set per muscle (for absolute beginners) full body workout for the first 4-6 months in order to condition your muscles and Central Nervous System. He recommended even cutting back to twice per week (if three times proved too difficult for some beginners). Then after 4-6 months on this program Reeves said to add another set; so two sets per muscle group instead of one. Reeves recommended a rep range of 10 reps (for upper body) and 15 reps (for legs – 25 reps for calves & abs), with strict form and no jerking or swinging). Once you can surpass the rep range by 2-5 reps you can increase the weight.

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