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Thread: Workout Plan
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09-13-2004, 11:18 AM #1
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 11:31 AM.
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09-13-2004, 04:53 PM #2
I see no major flaws. . .
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09-13-2004, 05:16 PM #3
i like my bf% to be a little lower then 20% b4 i start bulkiing probably in like the 12% range
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09-13-2004, 10:54 PM #4Originally Posted by Hypertrophy
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09-14-2004, 03:10 AM #5Member
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Agreed - looks solid. A few minor tweaks I would suggest, in caps below.
Originally Posted by mcvays1
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09-14-2004, 05:53 AM #6
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
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