Refined Bulking Program. Smash it!

[k_dogg]

starting sust250 500mg/wk

DAY 1 LEGS

Squats 3x6-8
Dynamic Lunges 2x6-8
Deadlifts 2x6-8
Seated Calf raise 3x10
standing calf raise 2x10

DAY 2 CHEST BICEPS

flat bench 3x6-8
incline bench 2x6-8
flat flies 2x6-8
incline db press 2x6-8
standing barbell curls 3x6-8
seated preacher curls 2x6-8
incline db curls 2x6-8


DAY 3 OFF

DAY 4 BACK

widegrip pulldown 3x6-8
bentover barbell row 2x6-8
seated cable row 2x6-8
closegrip pulldown 2x6-8
hyperextensions 3x10
Barbell Shrugs 3x6-8


DAY 5 SHOULDERS TRICEPS

milpress 3x6-8
side lateral raises 2x6-8
upright row 2x6-8
Bentover lateralraises 2x6-8
pushdowns 3x6-8
closegrip bench 2x6-8
skullcrushers 2x6-8

DAY 6 OFF

[AandF6969]

IMO you need more sets of core movements... aka deadlift/bench/squat/military

like 5 or 6 of each... and 3 or 4 sets of all the other exercises. You could drop close grip pulldowns for back for example if youre doing 4 sets of wide grip.

Also deadlifts should be done on back day, youre going to be extremely burnt out after doing 5 or 6 sets of squats.

are you shooting your sustanon EOD?

[SwoleCat]

Where is the hamstring work?

That's 1/2 of your legs...........

~SC~

[k_dogg]

Where is the hamstring work?

That's 1/2 of your legs...........

~SC~

ok...now that hami work is missing? what do you think is best? throw in some curls but what else? whats your favourite hami exersizes for bulking?

[k_dogg]

IMO you need more sets of core movements... aka deadlift/bench/squat/military

like 5 or 6 of each... and 3 or 4 sets of all the other exercises. You could drop close grip pulldowns for back for example if youre doing 4 sets of wide grip.

Also deadlifts should be done on back day, youre going to be extremely burnt out after doing 5 or 6 sets of squats.

are you shooting your sustanon EOD?

yep sust .5ml eod and nolva 20mg ed.

[AandF6969]

either leg curls or stiff legged deadlifts are good for hams

[carbs-rule]

I thought stiff legged deadlifts hit the back more than the hams. Aren't there two types of deadlifts, one more for back and the other for hams?

[SwoleCat]

Traditional bent-knee deads - mostly back.
Stiff leg deads - mostly hams.

~SC~

[jmillerdls]

yeah, i hit them with stiff and seated curls (that's the only machine we have)...and i assume im hitting them to some degree with my squats...so i think this is probably enough

[decadbal]

starting sust250 500mg/wk

DAY 1 LEGS

Squats 3x6-8
Dynamic Lunges 2x6-8>>>add hacks
Deadlifts 2x6-8>>>>>>backday
Seated Calf raise 3x10
standing calf raise 2x10

DAY 2 CHEST BICEPS

flat bench 3x6-8
incline bench 2x6-8
flat flies 2x6-8
incline db press 2x6-8
standing barbell curls 3x6-8
seated preacher curls 2x6-8>>>drop
incline db curls 2x6-8


DAY 3 OFF

DAY 4 BACK

widegrip pulldown 3x6-8
bentover barbell row 2x6-8
seated cable row 2x6-8>>i like the backworkout,
closegrip pulldown 2x6-8>>replace with deads and do deads 1st
hyperextensions 3x10
Barbell Shrugs 3x6-8


DAY 5 SHOULDERS TRICEPS

milpress 3x6-8
side lateral raises 2x6-8>>dont forget rear delts, i didnt see em on backday
upright row 2x6-8
Bentover lateralraises 2x6-8
pushdowns 3x6-8
closegrip bench 2x6-8
skullcrushers 2x6-8

DAY 6 OFF

i changed your quote to what id do..

how long do u rest between sets, bc you will wanna rest 2-3min between sets... how are your meals lookin, pre and pwo and night meals..