At the risk of a severe ass kicking should we ever meet, Kimbo Slice is an example of over working your upper body at the expense of your legs (read: chicken legs).
Arms, legs, back and everything else that comes with it!
Unless you’ve been blessed with amazing genes, building a huge chest isn’t as easy as most would have you believe. The good news though is that the program I’ve included here is designed to help you make some explosive muscle gains with a little hard work. Keeping with the theme of this blog, this program is predicated on dedication and will build muscle mass evenly across all muscle groups. Stick with it and you’ll make serious gains after 6 weeks while avoiding the development of chicken legs and noodle arms.
A few points to consider before I share the program:
- Keeping with my love for high intensity training involving supersets and keeping your heart rate up while working out with weights, this program is built around minimal rest periods. You should only rest 30 seconds to a minute between supersets.
- It’s a 4 day program where Day 1 and 3 are the same and Day 2 and 4 the same, you just use different weights with different repetitions.
- Days 1 and 2 are designed to hit slow twitch, endurance muscle fibres and Days 3 and 4 to hit fast twitch, mass building fibres (translation: well rounded muscle development).
- I’ve included links to Bodybuilding.com for reference on the exercises (if you haven’t checked out Bodybuilding.com already, I suggest you do so – it’s a great workout resource, just be sure to come back here when you’re done).
The Program
Without further adieu, here is the program. I've also included an excel downloadable version available HERE - I encourage you to download the sheet because I have added explanatory notes for some exercises.
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