New Contest :) 2 Bottles DBOL:)

Nice contest. Dbol is my favorite oral

Likewise mine as well.😎

AdVisor,

AdVisor said:Nice contest. Dbol is my favorite oral

Feel free to post brother if your feeling creative

Well I have a friend who works 60+ hours a week only off on Sunday who’s interested in starting training again. I mentioned to him he would need to get at least 2 days in which I doubt he will be able. He does physical labor jobs from digging ditches to running pipes so he stays in good shape just not making gains. I was thinking just a basic upper body and lower body split oh and he hates deadlifts. He literally has left every time I’ve trained with him lol

I’ll write him up something and post it here and maybe he will follow through with it. He pays $30 a month for membership but hasn’t been in over 8 months

AdVisor said: oh and he hates deadlifts.

Blasphemy!

What one hates is what one should prioritze

AdVisor said:Well I have a friend who works 60+ hours a week only off on Sunday who’s interested in starting training again. I mentioned to him he would need to get at least 2 days in which I doubt he will be able. He does physical labor jobs from digging ditches to running pipes so he stays in good shape just not making gains. I was thinking just a basic upper body and lower body split oh and he hates deadlifts. He literally has left every time I’ve trained with him lol I’ll write him up something and post it here and maybe he will follow through with it. He pays $30 a month for membership but hasn’t been in over 8 months

Give it a shot-Such a thing may inspire more than just one.

Going to run this one for one more day everyone.

Ok as a mod I’m unable to win any contest but I will share with you my approach to this guy. I’m pretty sure he will not do the 2 day split and really just do upper body but being thoughtful I think if he trained lower body with arms he might just go for it. I personally hope I’m never crunched on time and can train 6x a week for thed rest of my life.

Day 1 upper body will focus on majors back and chest with some light shoulders between sets and each week switch the exercises up a little say you do heavy barbell flat bench 6x with light cable front raises 12 reps. The next week do light dumbbell bench with heavy dumbbell front raises and the same thing for day 2 legs but I won’t go into much detail with that and honestly I won’t hound him about it he’s going to do heavy curls with light leg press or some shit I’m sure.

I’m going to post this and go eat then post up the workout plan.

Edit a few things about him is he’s 26 done one test only cycle and currently eats trash. He told me a few weeks ago he’s been eating fast food for breakfast and dinner with a sandwich for lunch.

Day 1 upper body

Barbell flat bench mainly what you can get 6x for 3 sets for me it would be around 365ish I did 315×10 today and I probably won’t ever go over 315 again my joints can’t take it.

Ligh Cable front raises between sets 3×12

Incline dumbbell bench 3×6 I prefer to do higher reps with dumbbells but I’ll get him to do 6 reps

Light Dumbbell side raises between sets 3×12

Heavy wide grip pull downs 3×6 and on light days

Light shoulder press 3×12 which on light days I would do dumbbells and on heavy days do military press

Heavy rows 3×6 I actually use a machine most of the time when I go heavy on many exercises

Dumbbell flies 3×12 and do cables or machine when heavy probably the same amount of reps too

Day 2 and I’m getting sleepy

Heavy leg press 3×6 and on light days do single leg 3×12

Light preacher curls 3×12

Heavy squats 3×6 and light front squats 3×12 the next week

Hammer curls 3×12

Leg extentions 3×6

Tricep pushdown 3×12 and on heavy days I like skull crushers

Calf raises 3×12

Overhead tricep extentions 3×12

I’m not sure how much progress he will make with this and considering his diet but it’s much better than not going to the gym at all. Honestly I really don’t think it’s that bad. Yes probably should add some shrugs in there and lunges but for a basic 2 day split not bad.

Good stuff there looks to me.What stands out that i like is arms on lower day.In the past i have used the same setup.This would be plenty and would work out if one were in a cruise or forced to cut back because of basic shit happens.Also as far as a speciman such as someone who has not been training..at all or for a long while will grow like a weed from such a basic routine be it virgin gains or muscle memory.Thank you for posting your example and very noble of you to take your time for a freind and the board as well.

arl4life

Great thx for the contest!

Upper body has more muscle that have different functions so those muscles will have less volume.

Upper-

1. Flat bench Super set with Dips 3-4 sets

2. Bent over Barbell Rows Super set with Biceps Barbell Curl 3-4 sets

3. Lat Pulldowns super set with Standing Military Press 3-4 sets

4. Dumbbell Curls super set with Skull Crushes 3-4 sets

5. Side Laterals super set with incline Barbell Press 3-4 sets

6. Giant Set – Cable Cross Over with Preacher Curl with Tricep Press Downs 3-4 sets

Lower-

1. Squats 3-4 sets

2.Hack Squats 3-4 sets

3. Barbell Lunges 3-4 sets

4. Laying Hamstring Curl 3-4 sets

5. Seated Hamstring Curls 3-4 sets

6. Standing Calf Raises 3-4 sets

7. Seated Calf Raises 3-4 sets

Thats my 2day split!!!!