Anabolics
Search More Than 6,000,000 Posts
Results 1 to 6 of 6

Thread: Workout Plan

  1. #1
    mcvays1's Avatar
    mcvays1 is offline Junior Member
    Join Date
    Aug 2004
    Posts
    95

    Workout Plan

    Im 18 years old, 6'2, 205 pounds, 20% BF, wanting to bulk and get strength. Right now im on a cutting diet, but am soon about to start bulking. I have a very slow metabolism, and dont want my Bf to get out of wack, like it did last time( I gained 25 pounds of fat). Im going on the "UNoffical How to Bulk thread and sample diet" for my diet. And ill soon be taking creatine while bulking also.
    This is the plan so far,

    My rep range for sets goes 10,8,6,4. When I do a rep its 1 second up, 3 down.

    Mon: chest/Tris(calves)
    Tues: back (abs)
    Wed: Cardio
    thur: shoulders/bicepts(calves)
    Fri: Cardio
    Sat: legs/forarms(abs)
    Sun: Cardio

    Monday Triceps, chest, calves
    chest-
    5 sets benchpress (3 flat, 2 incline, changing from incline to decline every other week)
    4 sets of dumbell flys
    4 sets calbe crossovers
    Tris-
    4 sets dips
    4 sets Tri pulldowns (2overhand grip, 2 underhandgrip)
    4 dumbell kickbacks

    Tuesday Back,abs
    Back-
    4 sets lat pulldowns
    4 sets one arm rows
    4 sets seated rows
    4 sets deadlifts
    4 sets shrugs

    Thursday Bicept, shoulder, abs
    bicepts-
    4 sets EZ-bar standing curls
    4 sets dumbell incline curls
    4 sets hammer curls
    3 sets preacher curl
    shoulder-
    4 sets Overhead Presses
    4 sets upright rows
    4 sets side raises
    4 sets front raises

    Saturday Legs, forarms, calves
    Legs-
    4 sets squats
    4 sets leg press
    4 sets leg curls
    4 sets leg extension
    forarms-
    4 sets wrist curls
    4 sets reverse wrist curls
    4 sets plate pinch
    Afterwards i use a grip squeeze thing, doing as many reps as I can.

    Abs-
    4 sets 20 crunches
    4 sets 20 knee raises

    Calves-
    4 sets 20 calf raises

    Questions:
    Would you guys remove or add anything?
    Any important exersizes im missing?
    What other supplements would u recommend?
    Last edited by mcvays1; 09-13-2004 at 12:31 PM.

  2. #2
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
    Join Date
    Jun 2004
    Location
    Getting Fat
    Posts
    1,446
    I see no major flaws. . .

  3. #3
    Bigpup101's Avatar
    Bigpup101 is offline Senior Member
    Join Date
    Sep 2004
    Posts
    1,282
    i like my bf% to be a little lower then 20% b4 i start bulkiing probably in like the 12% range

  4. #4
    mcvays1's Avatar
    mcvays1 is offline Junior Member
    Join Date
    Aug 2004
    Posts
    95
    Quote Originally Posted by Hypertrophy
    I see no major flaws. . .
    Major...? what would you change?

  5. #5
    xenithon is offline Member
    Join Date
    Sep 2001
    Location
    South Africa
    Posts
    777
    Agreed - looks solid. A few minor tweaks I would suggest, in caps below.

    Quote Originally Posted by mcvays1
    Mon: chest/Tris(calves)
    Tues: back (abs)
    Wed: Cardio
    thur: shoulders/bicepts(calves)
    Fri: Cardio
    Sat: legs/forarms(abs)
    Sun: Cardio
    LOOKS GOOD. HOWEVER JUST AS YOU ARE WORKING CHEST/TRIS TOGETHER I WOULD SUGGEST BACK/BIS, AND MOVING ABS TO THURSDAY.

    Monday Triceps, chest, calves
    chest-
    5 sets benchpress (3 flat, 2 incline, changing from incline to decline every other week)
    4 sets of dumbell flys
    4 sets calbe crossovers
    I WOULD USE TWO MASS BUILDERS LIKE BENCHPRESS AND THEN DB PRESS OR INCLINE PRESS RATHER THAN JUST ONE. LOSE THE CROSSOVERS IMO.
    Tris-
    4 sets dips
    4 sets Tri pulldowns (2overhand grip, 2 underhandgrip)
    4 dumbell kickbacks

    12 SETS FOR TRIS IS QUITE A LOT, ESPECIALLY SINCE IT IS DIRECTLY AFTER CHEST. MAKE IT 3 SETS OF EACH. ALSO KICKBACKS I FIND TO BE USELESS, MAKE IT SKULLCRUSHERS INSTEAD.

    Tuesday Back,abs
    Back-
    4 sets lat pulldowns
    4 sets one arm rows
    4 sets seated rows
    4 sets deadlifts
    4 sets shrugs
    LOOKS SOLID. I NEVER LIKE SEATED ROWS AND PREFER BB ROW BUT THAT COULD JUST BE PREFERENCE.

    Thursday Bicept, shoulder, abs
    bicepts-
    4 sets EZ-bar standing curls
    4 sets dumbell incline curls
    4 sets hammer curls
    3 sets preacher curl
    15 SETS? THATS A LOT. I WOULD MAKE IT 3 SETS EACH OF THE FIRST THREE. THE 4TH YOU CAN LOSE. OR IF YOU WANT TO KEEP IT TRY 4 SETS OF THE FIRST 2 AND 2 EACH OF THE OTHER 2 EXERCISES. HOWEVER IF YOU MOVE BIS TO BACK DAY I WOULD MAKE IT 3 SETS OF 3 EXERCISES MAX (9 TOTAL).
    shoulder-
    4 sets Overhead Presses
    4 sets upright rows
    4 sets side raises
    4 sets front raises
    UPRIGHT ROWS HIT TRAPS, BUT ARE TERRIBLE FOR THE RC. DO SHRUGS INSTEAD.

    Saturday Legs, forarms, calves
    Legs-
    4 sets squats
    4 sets leg press
    4 sets leg curls
    4 sets leg extension
    I WOULD DO EXTENSTIONS BEFORE CURLS (STILL FOCUSING ON QUADS) AND TRY SLDL INSTEAD OF CURLS FOR HAMS.
    forarms-
    4 sets wrist curls
    4 sets reverse wrist curls
    4 sets plate pinch
    Afterwards i use a grip squeeze thing, doing as many reps as I can.
    IMO YOU NEED MAX 5-6 SETS FOR FOREARMS, NOT 12 PLUS THE GRIP SQUEEZE THINGY
    Abs-
    4 sets 20 crunches
    4 sets 20 knee raises
    Calves-
    4 sets 20 calf raises
    TRY SOME VARIATION - SEATED, STANDING, DONKEY RAISES ETC.
    X

  6. #6
    jesse_james's Avatar
    jesse_james is offline Member
    Join Date
    Jun 2003
    Location
    Wales
    Posts
    630
    in your chest session i would split it to 3x 6-8 flat, 3x 6-8 incline, then 3x 6-8 decline, then i would then just stick with the cable crossovers, for the ncline you can alternate on dumbell or barbell

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •