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Message: <blockquote data-quote="Bigspin" data-source="post: 6760261" data-attributes="member: 32862">Try the following schedule for body builders Mon - Legs: Squats,Leg extensions,Ham curls,Leg press,Calf raises. (4 sets, 10- 12 reps for legs i find works good)Wed - Push: Bench press,Incline DB's,Cable Flies,Military press, (4 sets, 8-10 reps)Dips. (3 sets of as many as poss)Fri - Pull: Deadlifts, (4 heavy sets, 6-8 reps)Chins,Bent over rows, (4 sets, 8-10)Shrugs, (4 sets, 10-12 reps)Reverse flies. (3 sets as many as poss)Don't go to GYM everyday. Give your muscles at least one day to recover. Take 3 major & 2 simple snack meals (increase metabolism & good for fat burning). However don't eat junk food Eg: burger/ Buriani/ Kottu (Once in a while OK)Don't expect results in one month. Give your body sometime (minimum 6 months) I'm using Maximuscle promax extreme + multivitamin + Omega 3 (Fish Oil) as a supplement.</blockquote>

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