Keeping your back flat and chest up, push your hips back and down to lower the weight between your knees. This uses the same moves as Workout 1 but with different protocols — low sets and high reps to focus on increasing muscle mass.
Should I be increasing my calorie intake more than it is now?
So he says to do Back: 6-9 Chest: 4-6 Abs: 3-4 Shoulders: 3-4 Biceps: 2-4 Triceps: 2-4 Forearms: 1-2 Thighs: 5-6 Calves: 3-4 that many sets...
Andrew posted is a more typical 3-day split that works great.
A mass phase, allows you to adds considerable lean body mass over the course of the year with the added fat.
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