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Anabolic Workout Plan to Get Big and Ripped Fast
So many muscle magazines and bodybuiuldign websites are always talking about a "build muscle quick" scheme but fail to included the easiest way to make it one hundred percent effective - you! You have to understand your body, what you want and why you want to get there. It doesn't just happen over night and it doesn't just happen in the gym. It happens with you making the effort to get the job done right with the right tools.
Many of you want to train to build size, to get big and strong, if you will. Here is a simplified and ideal anabolic workout for you to follow to have that bodybuilder look in just a few months. You never want to take over 2 minutes between sets and over 3 minutes between exercises. Always stretch between sets, because stretching is good for breakdown and recovery. Focus on your form because you never want to push more than you can lift. Always warm up before and cool odwn after after! You will stay on this regimen and repeat it for 5 weeks.
Monday Day 1 - Back and biceps
6-8 reps per exercise, 4 heavy sets
Lat Pulldowns, Shrugs, Power Cleans, Bent Over Rows
Cable Curl, Straight Barbell Curl, Dumbbell Curl
Week 2- Light weight, Week 3,4,5- Medium Weight
Tuesday Day 2 - Chest and Triceps
10-12 slow and controlled reps, 4 medium sets
Cable Flys, Dips, Flat bench Press, Incline Dumbbell, Dumbbell Pullover
Cable pulldowns, Dumbbell Kickbacks, Skull Crushers, Close Grip Bench Press
Week 2- advance to Light weight, Week 3- Heavy weight, Week 4- Light weight, Week 5- Medium Weight
Wednesday Day 3 - CARDIO
Thursday Day 4 - Legs and Calves
12-16 very controlled and slow reps, 4 low sets
Squats/legpress, Ham curls, Leg Extension, Dead Lift, Calf Press
Week 2- Light Weight, Week 3 and 4- Medium Weight, Week 5 Light Weight
Friday Day 5 - Deltoids and Plyos
12-16 reps slow and controlled reps, 4 sets
Front and Side dumbbell raises, Seated Military press and upright rows
Plyometrics (4 sets of 15)- Pushups, Tuck/high jumps, Lunges, Medicine Ball catch and throw back.
To get the most out of your workout, your diet should be 18% fat, 58% carbs and 24% protein. 30 minutes prior to your workout, you will want a good supplement such as creatine to build that muscle during the recovery stage.