How do I get bulky in two months?!
Question: How do I get bulky in two months!?
I've been planning to as a Spartan warrior for Halloween since July!. I have the cape and spear and such, but!.!.!. they have muscular arms and well defined abs!. I have an outline of abs, but they aren't defined!. Arms as well!. I need to get a workout schedule to get me "Battle ready" in two months (arms, legs, abdominal workouts)!. Also what I should eat to help lessen fat and build muscle (vegetarian is an option)!. Please help me! I'm running out of time I only have 9 weeks!!! Your help will be greaaaaatly appreciatedWww@Answer-Health@Com
Answers:
i'll help as much as i can but for big arms etc your gonna need weights but i'll give you 2 routines one weights one non weights!. although they ar enot tailored for you i can do a tailored one
day1; quads+calves
day2;chest+forearms
day3;hams+calves
day4; back
day5; cardio
day6; delts+triceps
day7; biceps+abs
day1;
5 min gentle warm up on xtrainer
2 warm up sets of 20 on front squats
2 working front squat sets for 8-12 reps
3 sets leg press 8-12 reps
4sets quad extension 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day2;
4 sets incline dumbell press 8-12 reps
2 sets incline bench 6 reps
4sets dumbell bench8-12 reps
4sets decline dumbell bench 8-12 reps
3 sets dumbbell flye 12-15 reps
4 sets reverse curls 8-12 reps
4 sets wrist curls 8-12 reps
4 sets reverse wrist curls 8-12 reps
day 3;
2 sets warm up swauts 20 reps
4 sets romanian deadlift 8-12 reps
3 sets lying leg curl 6-12 reps
4 sets good mornings 8-12 reps
4 sets seated leg curl 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day; 4;
shoulder shrugs
4 sets dumbell upright row 8-12 reps
4 sets tbar row 8-12 reps
4 sets wide grip lat pull downs in front 8-12 reps
4 sets gironda chins 8-12 reps
4 sets one arm dumbell rows 8-12 reps
3 sets cable row 6-12 reps
2 sets weighted hyperextensions 6 reps
day5;
35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)
day 6;
4 sets military press 8-12 reps
4 sets lateral raises 8-12 reps
4 sets rear delt incline bench flye 8-12 reps
2 sets overhead seated dumbbell press 6-12 reps
4 sets weighted bench dips 8-12 reps
4 sets over head dumbbell extensions 8-12 reps
4 sets dumbbell kickbacks 8-12 reps
2 sets skull crushers 6 reps
day 7;
4 sets barbell curl 8-12 reps
4 sets preacher curl 8-12 reps
4 sets drag curl 8-12 reps
4 sets hammer curls 8-12 reps
4 sets dcline cable crunch 8-12 reps
4 sets standing oblique cable crunch 8-12 reps
4 sets dumbbell hip thrust 8-12 reps
4 sets weighted plank until failure
non weight workout
monday;
squats 3 sets perform until legs cramp up
stationary lunges 3 sets perform until legs cramp up
calf raises 3 sets perform until calves cramp up
tuesday;
tricep dips between chairs 3 sest until failure with own body weight
tricep press ups(arms parralel with chest and tight against body) 3 sets until failure with own body weight
wednesday;
wide grip chin ups 3 sets until failure with own bodyweight( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your back whilst dangling from bar)
close grip chin ups 3 sest until failure with own body weight ( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your back whilst dangling from bar)
thursday;
wide grip press ups 3 sest until failure with own bodyweight
raised feet press ups 3 sest until failure with own bodyweight
friday;
close grip pull ups 3 sest until failre with onwn bodyweight ( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your biceps whilst dangling from bar)
saturday;
handstand pressups 3 sest until failure with own body weight( if canot do free style rest feet against wall this is very hard so if unable to do do jacknife press ups instead )
sunday;
double crunches 3 sest until abs cramp
leg raises 3 sest until abs cramp
plank 3 set suntil failure
bicylce kicks 3 sest until abs cramp
in terms of diet plans cut back on crabohydrates and consum emore protein 1-1!.5 g per pound you weigh!.
the home routine may build you in 9 weeks but not as much as the weights routine
e-mail me if you need more helpWww@Answer-Health@Com
day1; quads+calves
day2;chest+forearms
day3;hams+calves
day4; back
day5; cardio
day6; delts+triceps
day7; biceps+abs
day1;
5 min gentle warm up on xtrainer
2 warm up sets of 20 on front squats
2 working front squat sets for 8-12 reps
3 sets leg press 8-12 reps
4sets quad extension 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day2;
4 sets incline dumbell press 8-12 reps
2 sets incline bench 6 reps
4sets dumbell bench8-12 reps
4sets decline dumbell bench 8-12 reps
3 sets dumbbell flye 12-15 reps
4 sets reverse curls 8-12 reps
4 sets wrist curls 8-12 reps
4 sets reverse wrist curls 8-12 reps
day 3;
2 sets warm up swauts 20 reps
4 sets romanian deadlift 8-12 reps
3 sets lying leg curl 6-12 reps
4 sets good mornings 8-12 reps
4 sets seated leg curl 8-12 reps
4 sets standing calf raise 8-12 reps
4 sets sets calf raises 8-12 reps
day; 4;
shoulder shrugs
4 sets dumbell upright row 8-12 reps
4 sets tbar row 8-12 reps
4 sets wide grip lat pull downs in front 8-12 reps
4 sets gironda chins 8-12 reps
4 sets one arm dumbell rows 8-12 reps
3 sets cable row 6-12 reps
2 sets weighted hyperextensions 6 reps
day5;
35 mins 90 rpm minimum on max level on hill setting on staionary bike (this is designed to not only provide great cardio but to add great mass to your legs)
day 6;
4 sets military press 8-12 reps
4 sets lateral raises 8-12 reps
4 sets rear delt incline bench flye 8-12 reps
2 sets overhead seated dumbbell press 6-12 reps
4 sets weighted bench dips 8-12 reps
4 sets over head dumbbell extensions 8-12 reps
4 sets dumbbell kickbacks 8-12 reps
2 sets skull crushers 6 reps
day 7;
4 sets barbell curl 8-12 reps
4 sets preacher curl 8-12 reps
4 sets drag curl 8-12 reps
4 sets hammer curls 8-12 reps
4 sets dcline cable crunch 8-12 reps
4 sets standing oblique cable crunch 8-12 reps
4 sets dumbbell hip thrust 8-12 reps
4 sets weighted plank until failure
non weight workout
monday;
squats 3 sets perform until legs cramp up
stationary lunges 3 sets perform until legs cramp up
calf raises 3 sets perform until calves cramp up
tuesday;
tricep dips between chairs 3 sest until failure with own body weight
tricep press ups(arms parralel with chest and tight against body) 3 sets until failure with own body weight
wednesday;
wide grip chin ups 3 sets until failure with own bodyweight( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your back whilst dangling from bar)
close grip chin ups 3 sest until failure with own body weight ( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your back whilst dangling from bar)
thursday;
wide grip press ups 3 sest until failure with own bodyweight
raised feet press ups 3 sest until failure with own bodyweight
friday;
close grip pull ups 3 sest until failre with onwn bodyweight ( if cannot do one just do partial reps at the bottom of the movement just pull body up as high as you can only using your biceps whilst dangling from bar)
saturday;
handstand pressups 3 sest until failure with own body weight( if canot do free style rest feet against wall this is very hard so if unable to do do jacknife press ups instead )
sunday;
double crunches 3 sest until abs cramp
leg raises 3 sest until abs cramp
plank 3 set suntil failure
bicylce kicks 3 sest until abs cramp
in terms of diet plans cut back on crabohydrates and consum emore protein 1-1!.5 g per pound you weigh!.
the home routine may build you in 9 weeks but not as much as the weights routine
e-mail me if you need more helpWww@Answer-Health@Com
You won't become Adonis in 90 days, but you can gain some definition!. Do not go for bulk unless you intend to maintain it!. !. !. or it will turn to flab!.
Do a reasonable weight circuit and abs exercises, and some aerobics !. !. !. and eat a well-balanced, protein rich diet!. Curls, triceps work, leg presses, and ab board work would go a long way toward you goal!. Do not overdo it though, or you will have to change costumes to a crippled old warrior with a back-brace!!Www@Answer-Health@Com
Do a reasonable weight circuit and abs exercises, and some aerobics !. !. !. and eat a well-balanced, protein rich diet!. Curls, triceps work, leg presses, and ab board work would go a long way toward you goal!. Do not overdo it though, or you will have to change costumes to a crippled old warrior with a back-brace!!Www@Answer-Health@Com
bowflex
everyday
run
everyday
eat good
everyday
=]Www@Answer-Health@Com
everyday
run
everyday
eat good
everyday
=]Www@Answer-Health@Com
let me see you wnat to get bulky for halloween and not girls!?!?!?!? you are a rare breedWww@Answer-Health@Com