I have a program I intend to follow for 4 weeks of my 12 week blast. After that I am looking to go for something tried and tested to be super effective. I am eating in a slight calorie surplus at around 2,500 calories.
My goal is to try and put on a serious amount of muscle without getting to fat.
I have no machines or cables. I only have
Rogue Olympic Power Bar
Dumbbells up to 90lbs
I am 6ft, 195lbs and around 18% BF.
Thanks for the help fellas