[quote]Originally posted by johnboyindahouse:
TRAINING

Workout 1

Deadlift 3 x 6-8
Military Press 3 x 6-8
Lateral Raises 3 x 6-8
Dumbbell Rows 3 x 6-8
Barbell Curls 3 x 6-8
Incline Dumb Curls 3 x 8-10
Leg Raises 2 x 20
Crunches 2 x 20


Workout 2

Bench Press 3 x 6-8
Decline Flyes 3 x 8-10
Lying Triceps Ext 3 x 6-8
Pushdowns 3 x 8-10
Squats 4 x 6-8
Leg Ext 3 x 8-10
Leg Curls 3 x 8-10
Standing Calf Raises 3 x 8-10
Seated Calf Raises 3 x 8-10

To maximize size gains I recommend:
Workout 1

Deadlift 5 x 5 (2x warmup 3x Heavy)

Military Press 5 x 5(Same as DL)

Barbell Rows 3 x 6-8(you will be suficiently warmed up-go as heavy as safely possible)

Barbell Curls 4 x 6-8(2x8 progressive warmup 2x6 Heavy sets)

Leg Raises 2 x 20
Crunches 2 x 20 (If you must but don't waste too much time with abs. Mil Press & Deads will do a good job)

Workout 2

Bench Press 5 x 6-8 (2x8 warmup 3x6 heavy)

Squats 2x8 warmup 3x6 heavy)

Chins 3xfailure or Reverse grip pulldowns 3x8

Stiff Leg Deads 4x8(you'll be sufficiently warmedup so 1x8 warm then go 3x8 heavy)

Standing Calf Raises 3 x 8-10

Don't sweat the "shaping" movements yet, heavy poundages decent caloric surplus and SLEEP will make this one a winner.

You English boys are just a little slight of build, but size is attainable, Look at Dorian Yates early photos.

cheers and best of luck

bronc

While you sit here typing and feeling your ass spread, I'm out there somewhere training...bigger...stronger...faster...Polish...b ronc