[ben]

@kuba1000hotmail-co-uk-cielen thank u buddy will give ppl a smash

[ben]

@joeBallinger @kuba1000hotmail-co-uk-cielen I can only train 3 days a a week would u recommend push pull legs? Or upper lower? U r a legend

[ben]

@mattevansx awsome can’t wait to start it do u train every other day?

[ben]

@mattevansx cheers bud will give it a go how long you been training buddy?

[ben]

@mattevansx do u typically train 3 days a week?

[ben]

@mattevansx hi buddy can u show us an example of a fbw? So we can see were we are going wrong?

I will always be happy to share FBW info. To me, they are really a hidden gem that 99% guys overlook.

Must be noted, my FBW may vary to what others would do. My recovery may be different to another another individual. I am currently in a surplus, gaining well and enhanced so training for me right now can be hard.
But right now something along the lines of this, it can be tweaked however you would like:

Session 1:

Ham Curl 1×5-9 1×10+
RDL 1×5-9 1×10+

Paused Flat BB 1×5-9 1×10+

Chest Supported T-Bar 1×5-9 1×10/4/3 Rest pause set

Seated DB OHP 1×5-9

Calves 3×20

Session 2:

Weighted Chin 1×5-9 1×10+ 1×10/4/3 Rest pause set

Incline DB 2×5-9 1×10+

Safety Bar Squat 1×5-9 1×10+ 1×10+ w/ pause

Weighted Dip 1×5-9

Calves 3×20

Session 3:

Decline Bench 1×5-9 1×10+

DB Row 1×5-9 1×10+

Seated Smith OHP 2×5-9 1×10/4/3 Rest pause set
Reverse Pec Deck 1×10/4/3 Rest pause set

SL Leg Press 1×5-9 1×10+ 1×10/4/3 Rest pause set

Calves 3×20

Something like that is an outline on my day to day sessions…varying order, exercises etc but the intensity is always 100% and log book progressions is the absolute goal every session. I have had very successful results with this simple plan for many years and I will continue to use this outline, probably forever.

____________________________

21yo, 6ft 2, 128kg and gaining ????

[/quote]
Thanks buddy looks good I am going to give it a go ????

[ben]

@mattevansx hi buddy can u show us an example of a fbw? So we can see were we are going wrong?

[ben]

@corinne ????

[ben]

@jordanpeters I am purchasing the ebook any idea when it will be out ? Can’t wait will density workouts be in it also ?

[ben]

I would use a high inc press to tie in shoulders ????
____________________________

trainedbyjp@hotmail.co.uk | http://www.trainedbyjpclothing.com – The most anabolic clothing ever! |

http://www.trainedbyjp-nutrition.com – highest quality supplements on the market.

Shall I do lateral raises also? Looking awsome by the way

[ben]

@Corrine do I do lateral raises also?

[ben]

@theotherone55 do I not need to do any shoulder pressing as in dB overhead press?

[ben]

@Oscar Young looks good buddy how about shoulder work?

[ben]

@djordjegbg because he hasn’t so far and it’s been 3days any response yet?

[ben]

@djordjegbg I don’t think he is going to reply buddy!!