organizedconfusion
Master Don Juan
okay here is a fast way to get super duper cut for all you skinny guys. i am gonna restart this program myself but with minor changes to it.
but if you are a scrawn ball this will work wonders.
i am 5'6 140 lbs. with a thin frame so it works really well for me.
i am also about 6-8% bodyfat
here it is-
*buy a deck of cards
*a tub of 100% whey ( i use optimum nutrition)
*a gallon of juice,whatever is fine as long as it has alot of sugar
here is the routine-
PUSH UPS-deck of cards ( averages 450)
CRUNCHES/LEG LIFTS-100
SQUATS-100
if you have access to a pull up bar or want to buy one
that attaches to your door frame you will see more results.
PULL UPS-100
do as many as you can ;say it's 5 do 5 then 5 more thats 10 and keep on doing it until you reach 100 -same with crunches and squats
in my own personal workout i do
deadlifts-10 x F
power cleans- 5 x F
every wednesday
here the workout-
first thing in the morning
on an empty stomach
PUSH UPS-
file all the books in order spades,cloves etc. or just shuffle the
deck.place deck in front of you and face them down so that the
back of the deck is facing you.
get in the push ups position.
i like the "diamond" hand position where my pointing finger and my thumbs form a diamond shape, on my knuckles
are the second favorite and i also do it with my feet elevated on a chair with both types of hand placements.alternate.
flip the card , says 10 do 10, flip the next ace thats 10,
the next is 7 , do 7 and so on until you are done.
rest only enough to breath and stretch.
but the main goal is to go through the enitire deck non-stop.
this is tough but stick through it, in two weeks you will thank me.
:cheer:
CRUNCHES/LEG LIFTS-100 TOTAL
SQUATS-100, BUT WORK UP SLOWLY TO 2-300 at a time.
PULL UPS-if you have the door attatchment .i use a permanent
one
afterwards mix up a scoop of whey and a half into 16oz. of juice.
drink
an hour later have a high protein/carb meal
could be a big meal small meal it really dosen't matter.
just eat something with protein and carbs.
in about a good month you should be ripped beyond
belief, since skinny guys are already skinny the muscle
shows instantly.and with all the volume work from
push ups, the body becomes a sponge to nutrients
and almost all the food turns to muscle.
you won't be mr.universe with the routine but it
WILL get you super cut like bruce lee status.
the cool thing about this routine is that you don't have
to eat tons of food or work out for hours to
get the results you want, you can just eat normally-
as long as you eat a serving or two of protein a day.
you could get ripped in as litte as two weeks.
for a real shock to spark the body into new growth
do the above routine M/F for two weeks.
then only monday and thursday for two weeks
and then M/W/F for three weeks and then repeat the cycle.
you will be sore for the first couple days and feel like
crap but by the second week you will feel better.
in a month , you should be ripped to shreds.
this isn't the most exciting routine but it WORKS.
try it and let me know how it goes.
but if you are a scrawn ball this will work wonders.
i am 5'6 140 lbs. with a thin frame so it works really well for me.
i am also about 6-8% bodyfat
here it is-
*buy a deck of cards
*a tub of 100% whey ( i use optimum nutrition)
*a gallon of juice,whatever is fine as long as it has alot of sugar
here is the routine-
PUSH UPS-deck of cards ( averages 450)
CRUNCHES/LEG LIFTS-100
SQUATS-100
if you have access to a pull up bar or want to buy one
that attaches to your door frame you will see more results.
PULL UPS-100
do as many as you can ;say it's 5 do 5 then 5 more thats 10 and keep on doing it until you reach 100 -same with crunches and squats
in my own personal workout i do
deadlifts-10 x F
power cleans- 5 x F
every wednesday
here the workout-
first thing in the morning
on an empty stomach
PUSH UPS-
file all the books in order spades,cloves etc. or just shuffle the
deck.place deck in front of you and face them down so that the
back of the deck is facing you.
get in the push ups position.
i like the "diamond" hand position where my pointing finger and my thumbs form a diamond shape, on my knuckles
are the second favorite and i also do it with my feet elevated on a chair with both types of hand placements.alternate.
flip the card , says 10 do 10, flip the next ace thats 10,
the next is 7 , do 7 and so on until you are done.
rest only enough to breath and stretch.
but the main goal is to go through the enitire deck non-stop.
this is tough but stick through it, in two weeks you will thank me.
:cheer:
CRUNCHES/LEG LIFTS-100 TOTAL
SQUATS-100, BUT WORK UP SLOWLY TO 2-300 at a time.
PULL UPS-if you have the door attatchment .i use a permanent
one
afterwards mix up a scoop of whey and a half into 16oz. of juice.
drink
an hour later have a high protein/carb meal
could be a big meal small meal it really dosen't matter.
just eat something with protein and carbs.
in about a good month you should be ripped beyond
belief, since skinny guys are already skinny the muscle
shows instantly.and with all the volume work from
push ups, the body becomes a sponge to nutrients
and almost all the food turns to muscle.
you won't be mr.universe with the routine but it
WILL get you super cut like bruce lee status.
the cool thing about this routine is that you don't have
to eat tons of food or work out for hours to
get the results you want, you can just eat normally-
as long as you eat a serving or two of protein a day.
you could get ripped in as litte as two weeks.
for a real shock to spark the body into new growth
do the above routine M/F for two weeks.
then only monday and thursday for two weeks
and then M/W/F for three weeks and then repeat the cycle.
you will be sore for the first couple days and feel like
crap but by the second week you will feel better.
in a month , you should be ripped to shreds.
this isn't the most exciting routine but it WORKS.
try it and let me know how it goes.
