In an earlier interview, the "Big Guy" revealed the first half of his recommended 2 day split.
In case you have not read any of my other articles featuring the "Big Guy", let me get you up to speed.
I have been very fortunate that he has sat down with me several times to freely give out 'no holds barred' insider information regarding how the 'big boys' really do get big.
It's the stuff that the average gym rat trying to pack on muscle simply does not know about.
In this interview, he reveals to us day 2 of a workout program that splits the entire body up over a 2 workout period.
DPM: Okay, last time you told us to train chest, back (width and thickness), shoulders and triceps together.
I can easily figure that Day 2 of the workout program will be quads, hamstrings, biceps, and calves? BG: Yes, but not in that order.
Order is important.
Here is what you must do:

1. Biceps (barbell curls, seated dumbbell curls, e-z curls, preacher curls)
2. Forearms (often confused for a biceps exercise, we are talking about hammer curls, rope curls, reverse grip drag curls, and other forearm type curls that work the brachioradialus)
3. Quads (squats, smith machine squats, hack squats, leg press)
4. Hamstrings (good mornings, leg curls, deadlifts, stiff leg deadlifts)
5. Calves (seated calve raises, toe presses, emphasis on slow negative reps)

Have a mental block about training biceps on leg day? Have a mental block about doing biceps before squats? Get over it.
Once you perform my protocol, trust me, you will see the light and love this program.
DPM: Once again, it looks like the exercises of choice are hardcore basic movements.
I don't notice any leg extensions or dumbbell lunges for quads, Ha Ha! BG: If you want to remain a skinny runt who is not making any progress in the gym, then, its OK to do exercises like that! I assume people are reading this article because they want to pack on pounds of muscle.
I am shooting straight and if they will follow this information they will not be sorry.
I can guarantee you of that.
DPM: What is the protocol for the sets and reps? BG: Biceps and forearms follow my standard protocol.
2 - 3 warm up sets, followed by the first of 3 'working sets' with the maximum weight for that exercise.
Sets 2 and 3 are done with only 30 - 45 seconds rest in between.
Like the other exercises, the marker set to gauge your progress is the first of the 3 working sets.
For quads, after warm ups, it is a heavy 5 - 8 rep set, followed by a high rep, killer 20 rep set.
For hamstrings, it is 'straight sets' or traditional sets.
Two sets after warming up, one a little heavier, then one a little lighter, both for max reps.
Once again, all of this needs to be recorded in your workout journal or log.
DPM: I did not notice anything about abdominals (abs) in day 1 or day 2? BG: Do them when it is convenient for you.
I told you in another interview that 1 or 2 sets of 1 or 2 exercises, a couple times per week is plenty.
Any more than that and you are seriously wasting your time and driving yourself in to 'skinnyhood'.
DPM: Okay.
Well thanks again.
Now my readers can put together 3 different day 2, or 'B' workouts.
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