testosterone builder

Body building

One hard and heavy, followed by two fast and effective.

plan 1

hard and heavy

10 sets

3 reps

Clean & Jerk fast and effective

1. leave 90 sec rest between changes.

12 reps

weight should = 12 rep max

  • 10,8,6,4 reps circuit (press up)
  • deadlift
  • push press
  • back squat

2. leave 60 sec between changes

14 reps

weight should = 14 rep max

  • bent over row
  • cleans
  • front squat
  • lunge

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