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