Winter has almost arrived, the scarves, big jackets and hats are coming out as the cold takes its first bite. My thinking is to take the winter months and utilize them, use them as an opportunity to gain some mass, pack on some pounds and come out the other side ie spring summer bigger and leaner than ever.

We have been given a workout by a close friend who has been a personal trainer for many years. Our instruction was given us something that will make us big, make us strong, we want chunks of muscle to develop over our entire bodies. His advice was compound movements, lift big, eat big, keeps the reps between 6 – 12 and most important muscles are made in the kitchen, not the gym, you can train really hard 3, 4, 5 days a week but without the proper nutrition and use of supplements you simply won’t see gains. (We are going to send you a sample eating plan soon). So here it is:


Bench press 3 sets – one warm up set of 20 then 3 sets, reps: 10, 8, 6
Incline bench press or dum press 3 sets, reps 10, 8, 6
Incline dumbell flyes 2 sets x 10 reps
Flat dumbell flyes 2 sets x 10 reps


Wide Grip Chins – Do as many sets until you reach 30 reps
Barbell rows 4 sets, reps: 12, 10, 8, 6
Deadlifts 3 sets, reps: 12, 10, 8
Close grip seated row 3 sets, reps: 12, 10, 8


Squats 4 sets – reps 15, 12, 10, 8
Leg ext 3 sets, reps 12, 10, 8
Stiff Leg Deadlifts 3 sets x 12 reps
Leg curls 4 sets x 10 reps
Calf raises 5 sets x 12 reps


Barbell military press 3 sets, reps 12, 10, 8
Arnold press 3 sets, reps: 12, 10, 8
Front raise 2 sets x 10 reps
Seated side laterals 3 sets x 10 reps
Bent over laterals 3 sets x 10 reps
Shrugs 3 sets x 12 reps


Barbell curls 3 sets, reps: 12, 10, 8
Preacher curl 3 sets x 10 reps
Reverse grips barbell curl 3 sets x 10 reps


Close grip bench press 3 sets x 10 reps
Overhead tri extension 3 sets x 12 reps
Rope pushdown 2 – 4 sets, reps: 15, 12, 10, 8


Leg raises 3 sets x 15 – 20 reps
Oblique crunch 3 sets x 15 – 20 reps
Crunches 4 sets x 15 – 20 reps

You can do this over a three or four-day split. The way I am doing it at the moment is Chest & Back. Shoulders, Arms & Abs, Legs & Abs. I do one day of cardio but for cardio, I do short intestinal sessions eg sprint 100 meters 5 – 6 times or freestyle sprint swim 25 – 50 meters 5 – 10 times.

The supplements I would recommend taking while doing the above period are:

A Mass Gainer – A Mass Gainer will give you the extra calories your body needs to grow.

Creatine – Creatine will give you the extra stamina and strength to get those extra reps in.

Glutamine – Glutamine mixed with protein can have effects similar to steroids. Just three grams of glutamine per day can raise your growth hormone levels 300%. It also helps repair and prevents the breakdown of the muscle. It is essential as part of any bodybuilding diet.

Branch Chain Amino Acids (BCAA’s) – BCAA’s have been proven to work time and time again, why? The BCAA’s are especially important to athletes because they are metabolized in the muscle rather than the liver. Supplementing with BCAA’s has been shown to result in measurable gains in both muscle strength and size. Taken before a workout BCAA’s can improve performance and delay the sunset of fatigue. They also operate as anabolic agents allowing the body to burn fat and not muscle.

Best of luck with the training.

Featured Image: MUSCLE & FITNESS
Source by Brendan J Sheehan