Austin shred [RickJamesBitchSlickRickInDaHouse]

Program Description

Warming up: perform two light sets of the first exercise. The following exercises should not require warming up unless it is a completely different muscle group. Diet: 110g protein a day + 5g creatine Rest: You should workout every other day and have two days of rest between each week. Intensity and progression: Because of the limited amount of volume (3-workouts per week) going to as close to failure will dramatically improve muscle growth. Additionally I have inputted target rep ranges. Every exercise is best performed in a range of 8-12 reps (except lateral raises). For each workout you should do one of three things: 1.) match the previous benchmark on a workout (lbs. and reps) 2.) perform additional reps 3.) increase the weight Example: if you progress to benching 30lbs. for 14 reps, go up in weight. You should expect to be able to do 40lbs. for around 8-10 reps.

Program Overview