Hey everybody! Its been a long time since I've had the chance to sit down and write an article. For those of us in high school we look forward to the summer, when we can walk around town or down the beach showing off our bodies, we also look forward to all the extra time we have to train, am I right? I had an idea of something I was gonna do for myself, so I though I might share with all of you. I want to put on a lot more size before school goes back in September, so I thought I would try a new routine in the summer around mid July- early August. I've thought of everything (I hope) and piled it all into one hell of a 4 day per week boot camp like training session. I like to call it The Beast. Because you'd have to be a beast to get through it.

Th diet is that of your average bulk up program. You'll probably want to have a little more Creatine and Whey Protein on hand than you usually do.

This is better if you've got you own equipment.
Here's the workout(s)
Take a minute, two minutes MAX between sets.
DO EVERY REP AS SLOW AS YOU CAN!!!!

UNLESS YOU ARE MORE INSANE THAN I AM, YOU WON'T DO ANYMORE THAN THIS!

MEAL 1 (light meal 30-45 minutes TAKE CREATINE AT THIS TIME)

MORNING WORKOUT.:

Chest:
Bench Press (BB): 5X 20,20,20,20,20
Push-ups: 5X 20,20,20,20,20
Incline Flyes: 5X 20,20,20,20,20

Abs:
Incline Sit-ups: 8X 25,25,25,25,25,25,25,25
Leg Raises: 4X 25,25,25,25

MEAL 2 (get lots of protein take WHEY PROTEIN AT THIS TIME)

MID-MORNING SNACK (roughly 2 hrs after meal 2)

MEAL 3 (a little lighter than meal 2, roughly 30 mins - 1 hr after mid-morning snack, roughly 2hrs before afternoon workout.)

CREATINE (30-45 minutes before afternoon workout)

AFTERNOON WORKOUT

Arms:
Standing BB Curls: 4X 20,20,20,20
Close Grip Bench Press(BB): 4X 25,25,25,25
Concentration Curls: 4X 20,20,20,20
Push Downs: 4X 30,30,30,30

Legs:
Standing Calf Raises: 5X 20,20,20,20,20
Squats: 4X 25,25,25,25
Leg Extensions: 8X 25,25,25,25,25,25,25,25
Lunges: 4X 25,25,25,25

Abs:
Incline Sit-ups: 8X 25,25,25,25,25,25,25,25
Leg Raises: 4X 25,25,25,25

MEAL 4 (lots of protein take Whey Protein at this time)

CARDIO (if you can even walk after all that)

MEAL 5 (light meal)

CREATINE (30-45 minutes before 3rd and final workout of the day)

EVENING WORKOUT

Back:
Bent Over Rows: 5X 20,20,20,20,20
Hyper Extensions: 5X 25,25,25,25,25

Shoulders:
Shoulder Press (DB): 4X 20,20,20,20
Shrugs (DB or BB): 10X 20,20,20,20,20,20,20,20,20,20
Upright Rows: 4X 15,15,15,15

Abs:
Incline Sit-ups: 8X 25,25,25,25,25,25,25,25
Leg Raises: 4X 25,25,25,25

CARDIO (light roughly 10 minutes)

Grab a light snack

Now you can take a shower.
Then crash for the night (if you want, and unless you're Superman you'll probably want to).

Don't bite off more than you can chew! Especially with this routine!!! Keep up the good work everybody, stay motivated and workout regularly or I'll come and getcha!

BK

MyfriendEarl@aol.com

Recommend this article to a friend by e-mail here!

Back To Bryan Kenny's Main Page

Back To The Articles Main Page.

Related Articles
Three Quick Workouts When Time Is Short
Does Circuit Training Equal Fat Loss?
Combination Training For The Best Of Both Worlds - Adding Variety!

VPX Zero Carb Protein Cross Flow Cross-Flow Quadrafiltration! 100% Whey Protein Isolate! The Original Whey Protein Isolate with Di, Tri and Quadrapeptide Isolates. Learn More!