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Since 04.2012 I am using the Muscle Maximiser Workout Program

Go HERE
 

 IMPORTANT !

1.   Eat at least 5 times a day, 20-30 grams of protein has to be in every meal.

2. Sleep At least 8-12 Hours, your body grows when you sleep.

3. Lift weight to failure.

4. Use Heavy weights.

5.Before bed take slow releasing protein.

6. INCREASE WEIGHT YOU ARE LIFTING  EVERY  WEEK TO GROW BIGGER.

7. My New Diet can be found here  Here !!

UPDATE :Currently I am using the Maximiser workout program,Which gave me more gains than my own workout route Highly recommend it

It can be found HERE

What I did!

 

1. I ate 5-6 times per day every 2.5 hours(Click HERE for the Diet Plan)

2. I Switched my workout plans every month

3. I added weight to my workouts every week

4. I trained until failure.

5. I've never spent more than 50 minutes in the gym.

6. I always warmed up

7. To get lean I used the the Diet plan mentioned above.

FOLLOW THESE STEPS

THE TRANSFORMATION

     

             Before Working Out                        6 month's later

                                                                    1 year later

   

    

 2 years later

MY  WORKOUT PROGRAMME

Repeat the following Programmes every 2 months

THE WORKOUT ROUTINE 1

REPEAT FOR 2 months

Monday Chest and Triceps

Eat 20-30 grams of protein 40 min before gym.

Bench Press 4 sets 7-10 reps

Incline Dumbbell Press 3 sets 7-11 reps

Flat Dumbbell Flyes 3 sets 7-10 reps

Dips weighted 4 sets 9-12 reps

Cable Pushdowns 4 sets 10-12 reps

Eat 20-30 grams of protein right after training.

Wednesday Shoulders and Legs

Eat 20-30 grams of protein 40 min before gym.

Barbell Squats 4 sets 10-12 reps

Leg Extensions 4 sets 12-15 reps

Front Dumbbell raises 3 sets 8-11 reps

Side Dumbbell raises 3 sets 8-11 reps

Military Press 3 sets 8-12 reps

Eat 20-30 Grams of protein right after training.

Friday Back and Biceps

Eat 20-30 grams of protein 40 min before gym.

Wide Pull-ups 4 sets 10-12 reps

Bent over Barbell rows 4 sets 10-12reps

Lat pull down 4 sets 10-12reps

Preacher Curls 4 sets 10-12 reps

Standing Barbell curls 3 sets 10-12reps

Concentration Curls 2 sets 10-12 reps

Eat 20-30 Grams of protein right after training.

THE WORKOUT ROUTINE 2

REPEAT FOR 2 months

Monday Back and biceps

Eat 20-30 grams of protein 40 min before gym.

Dead lifts 4 sets 8-10 reps

One arm Dumbbell rows 4 sets 8-10 reps

Seated Cable Rows 4 sets 10-12 reps

Standing Hammer Curls 4 sets 9-12 reps

Standing Barbell Curl 5 sets 9-12 reps

Eat 20-30 Grams of protein right after training

Wednesday Shoulders and traps

Eat 20-30 grams of protein 40 min before gym.

Standing Overhead Press 4 sets 8-10 reps

Seated Arnold Shoulder Press 4 sets 9-11 reps

Upright Barbell rows 4 sets 9-11 reps

Seated Dumbbell Press 2 sets 7-10 reps

Barbell Shrugs 2 sets 10-12reps

Dumbbell Shrugs 2sets 10-12 reps

Eat 20-30 Grams of protein right after training.

Friday Chest and Triceps

Eat 20-30 grams of protein 40 min before gym.

Flat Dumbbell Press 4 sets 10-12 reps

Incline Dumbbell Flyes 4 sets 10-12 reps

Dumbbell Pullovers 3 sets 10-12 reps

Triceps Cable extension 4 sets 10-12 reps

Dips 4 sets 10-12reps

Eat 20-30 Grams of protein right after training.

  

THE WORKOUT ROUTINE 3

REPEAT FOR 2 months

Monday

Eat 20-30 grams of protein 40 min before gym.

Squats 4 sets 10 reps

Bench press 4 sets 10 reps

Dips 4 sets 10 reps

Pullups 4 sets 10 reps

Eat 20-30 Grams of protein right after training.

Wednesday

Cardio 40 minutes jog

Eat 20-30 Grams of protein right after training.

Friday

Eat 20-30 grams of protein 40 min before gym.

Dead lift 4 sets 8 reps

Lat pull down 4 sets 10 reps

Chin-ups 4 sets 8-10 reps

Bent Over Barbell rows 3 sets 10-12 reps

Preacher Curls 4 sets 10-12 reps

Eat 20-30 Grams of protein right after training.

"It is important to change your workout Routine at least every 2 months to shock the muscles and make them grow."

My Current Workout Plan
Click Here

                        

And my Favorite Diet Plan

Click Here

The END