Big A's Workout from Article Forum

[eyesin]

This was written a long time ago and im not sure if it was ever updated. Is this still a good blueprint to follow? I fired my trainer and should have paid more attention.

Looking for growth, this came from the "Growth principals for beginners" article in the article's forum.



The following is a great training program that I
recomend:

Mon - Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Wed - Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Fri - Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

 

[eyesin]

bump =/

 

[animal eater]

BiG A's protocol is sound and will give you a good blue print to follow.

 

[stike]

Been doing this for a month and am liking it.I needed a change

 

[GYMRATN]

try it out

Been doing this for a month and am liking it.I needed a change

im with strike on this one...i felt i needed somethin diff so i started big A's plan about a month ago as well. so far so good. ive read what he wrote a dozen times already just to make sure im doin what needs to be done. try it out bro, make sure you follow the guidelines and stay consistent. good luck to you!

 

[QVolt]

This is still good info!

All the Best,
Q

 

[eyesin]

thx for the info!