I did this routine a few years ago and I remember people coming up to me in the gym asking me how I was getting bigger so fast and if I was on steroids. He ate only one meal a day: 4 lbs of Horse meat and rice and beans. It will feel like your muscles are bulging through your skin trying to get out! You might feel silly using somewhat light weight and gasping for breath but the results will be worth it! The pump you will get from this routine will be unreal. When you can complete each set of 12 reps go up 5 lbs and start over. And don’t forget to warm-up exercising and make sure to cool down by stretching your muscles out, because It’s helped you to do injury-free workout or exercise. The goal is to use the same weight for each set of the exercise. Before starting the workout routine or training routine, make sure you stay hydrated during workouts by drinking water or energy drinks. To pick the weight for your 12 rep sets, use your 20 rep max. Lat Pulldowns to the Front – 6 sets of 12 repsīarbell Bent-over Rows – 6 sets of 12 repsīehind the Neck Barbell Press – 6 sets of 12 repsĪlternate Dumbbell Front Raise – 6 sets of 12 repsīarbell Curl superset with Triceps Pushdowns – 8 sets of 12 repsĭumbbell Curl superset with Triceps Dips – 8 sets of 12 repsīarbell Curl superset with Triceps Pushdowns – 16 sets of 12 repsĭumbbell Curl superset with Triceps Dips – 16 sets of 12 reps Behind the Neck Lat Pulldowns – 8 sets of 12 reps
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