Get Big with this Workout

In the last post  i was talking about the reps, what kind of standard reps exist and what are they benefits, in this post i will show an workout  to gain strength , and like i say before gaining strength for a skinny guy is gaining muscles, because it will boost your testosterone level , and save some calories that are needed.

But be careful, this workout is really hard, do this only if you train the basic workout for 2-3 weeks, don’t forget to stretch before and after the workout too, here is some basic rules:

-Use heavy weight(Click here to see how to determinate your heavy weight)
-Rest 2 mim between set
-Rest 3 mim between exercises
-Train no more than 60 mim
-Stretch before and after the workout for 5 to 10 mim

Monday

Bench press or Chin up with weight 4×4
Incline bench press 4×4
Standing Barbell Curls 4×4
Weighted Bench Dip 4×4
Hanging leg raise 2×10
(If you want to focus in your arm, you have to do the arm workout that i posted before, but before going
crazy to have big arm you have to gain mass in your overall body, then you can focus more in you’re arm.)

Wednesday

Dumbbell Shrugs 2×7
Wide reverse grip pull up whit weight 4×4
Cuban press 2×7
Reverse grip pull up whit weight 4×4

Friday

Squats 4×4
Barbell Rows 4×4
Deadlift 4×4
Lunges 4×4
Air Bicycle 2×10
Standing Calf Raise 2×10

After doing 3 to 4 weeks of this workout , you can ad more rep , more set or both…let’s say you are doing 4×4 in the squat then the next weeks you will be doing 4×8 and so on.