Anthony Ellis's workout



Users browsing this forum: No registered users and 21 guests
Post new topic Reply to topic   Board index » Related Areas & Misc » Health & Fitness




Author Message
 Post subject: Anthony Ellis's workout
PostPosted: Thu Mar 08, 2012 6:39 pm 
Offline
New to MPUA Forum

Joined: Thu Mar 08, 2012 5:17 am
Posts: 20
Anyone know if it's legit or not? I'm the definition of an ectomorph. I work out 3-4 times a week and eat a lot but I've kind of plateaued at 185 lbs (I'm 6'3). I'm getting a little more definition but my mass isn't really increasing.

Edit: I can't post a link because I don't have 5 posts yet. Will report back when I do.


Top
   
 Post subject:
PostPosted: Thu Mar 08, 2012 9:29 pm 
Offline
MPUA Forum Addict

Joined: Sat Oct 01, 2011 3:17 am
Posts: 215
Location: California
post your diet and training program

_________________
Pain is Temporary, Pride is Forever


Top
   
 Post subject:
PostPosted: Tue Mar 13, 2012 12:25 am 
Offline
New to MPUA Forum

Joined: Thu Mar 08, 2012 5:17 am
Posts: 20
I loosely follow this regimen, but right now I'm only working out 3 times a week so I modify it a bit. My diet consists of a lot of chicken, pasta, milk, and other meat, nothing too strict or anything.

Day 1:
Chest, Shoulders, Back, Traps - Strength Workout

Flat Bench Press (barbell): 4 sets of 3-6
Military Press (barbell): 4 sets of 3-6
Bent-over Row (barbell): 4 sets of 3-6
Barbell Shrug (barbell: 4 sets of 3-6

Day 2:
Legs, Calves, Arms - Strength Workout

Squats (all the way down!) (barbell): 4 sets of 3-6
Stiff-legged deadlifts (barbell or dumbbell): 4 sets of 3-6
Standing calf raise (machine) 4 sets of 3-6
Standing barbell curl: 3 sets of 3-6
Close-grip bench press (barbell): 3 sets of 3-6

Day 4:
Chest, Shoulders, Back, Traps - Size Workout

Incline Dumbbell Press: 2 sets of 6-10
Decline Dumbbell Press: 2 sets of 6-10
Dumbbell Military Press: 2 sets of 6-10
Lat Pulldowns: 2 sets of 6-10
Single-Arm DB row: 2 sets of 6-10
Row to Neck (cable): 2 sets of 6-10

Day 5:
Legs, Calves, Arms - Size Workout

Barbell Front Squat: 3 sets of 6-10
Stiff-leg deadlift (barbell or dumbbell): 3 sets of 6-10
Seated calf raise (machine) 2 sets of 6-10
Preacher curl (free weight) 3 sets of 6-10
Lying tricep extension (barbell) 3 sets of 6-10


Top
   
 Post subject:
PostPosted: Tue Mar 13, 2012 5:29 am 
Offline
MPUA Forum Addict

Joined: Sat Oct 01, 2011 3:17 am
Posts: 215
Location: California
What I would recommend is widening your training split, for example training chest and back and shoulders on separate days, and doing about three to four exercises with three to four sets each. Also, instead of going from 3-6 reps to 6-10, i would do it at least 10+ on the lighter days to have a more shocking effect as you bounce from heavy weight low reps to lower weight more reps.

Basing on what you said that you are training three times a week, you probably are working or are often busy. If you cant make time to create a training split that makes you train for longer and more often during the week you should stick with what you have, its fairly solid compared to most other splits posted here.
Also view my thread at the top of the subforum to see if the nutrition tips could be of any use to you

_________________
Pain is Temporary, Pride is Forever


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 4 posts ] 

All times are UTC


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  

Can we be honest?

We want your email address. Let me send you the best seduction techniques ever devised... because they are really good.
close-link