tentando ajudar o pessoal do forun:

As a respected member of the Bodybuilding.com message board and as a bodybuilder, you get a lot of questions from people that look up to you. Today, it's a skinny kid, who just hours earlier bought his first gym membership after seeing the latest Terminator movie. He is ready to pack on the beef, scare away the bullies, and get the ladies! He is motivated and excited... but has no idea what to do with all the dumbbells, barbells, and odd machines that he sees in front of him in the gym.

Como um respeitável membro da Bodybulding.com e como um fisiculturista, voce recebe varias perguntas das pessoas. Hoje, é um jovem vibrante, que, horas atras fez sua matricula na academia depois de assisitir o ultimo exterminador do futuro. Ele está pronto para ralar, e pegar as gatas. Ele está motivado e excitado, mas nao tem a minima ideia o que fazer com os pesos e maquinas que ele vê na academia.

What workout program would you design for him so he can gain as much mass as possible in the shortest amount of time? We are not talking about nutrition or supplements right now, just the workout plan. Design a 12-week or longer program, list the exercises, reps, days to do the workout(s), and list some tips for getting the most out of it.

When you are done, he should be able to just print it out and take it to the gym and have all the information he needs to do his workout. (We will add the exercise descriptions and videos for you.)

Let's see what you come up with! Are you really the smart bodybuilder that this kid thinks you are?

Qual programa de malhacao deveria ser designado para ele de modo que ganhe mais massa possivel em um curto periodo de tempo. Nao etamos falando de nutricao ou suplementos agora, somente um boa ficha. Feito para 12 semanas ou mais, lista de exercicios , repeticoes, dias para malhar, e algumas dicas para melhorar`.

se alguem kiser ajuda, manda mp pra mim que eu ajudo, sou bom em ingles ( quase fluente)