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  1. #1
    Strife_HC is offline New Member
    Join Date
    Sep 2002
    Location
    Colorado
    Posts
    1

    Exclamation I need a new workout plan

    I need suggestions for a new full body workout plan. Excersizes for different muscle groups, and what days to lift and what days to rest. I'm looking to bulk up as fast as I can so any idea would really help.

  2. #2
    Buddha_Red's Avatar
    Buddha_Red is offline Senior Member
    Join Date
    May 2002
    Location
    Pasadena, Texas
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    1,688
    here is what i do, its a 5 day split that will cover what your looking for. if it helps awesome, if not maybe you can use it as a base for your own plan

    Day 1-arms (superset)

    Preacher curl wide grip 4 sets, 12 reps
    Reverse Preacher curls 4 sets, 12 reps
    Concentration Curls 4 sets, 12 reps
    Standing tri Pull downs 4 sets, 12 reps
    Overhead extension 4 sets, 12 reps
    Parallel Dips 4 sets, 12 reps
    Ab routine


    Day 2-legs

    Squats 4 sets, 12 reps
    Hack Squats 4 sets, 12 reps
    Leg extensions 4 sets, 12 reps
    Lying leg curls 4 sets, 12 reps
    Calves Standing 4 sets, 12 reps
    Seated calves 4 sets, 12 reps
    Ab routine


    Day 3-shoulders

    Seated Military press 4 sets, 12 reps
    Lat raises 4 sets, 12 reps
    Front Dumbbell raises 4 sets, 12 reps
    Shrugs 4 sets, 12 reps
    Ab routine

    Day 4-chest

    Incline Barbells 4 sets, 12 reps
    Flat bench press 4 sets, 12 reps
    Pec deck 4 sets, 12 reps
    Decline machine 4 sets, 12 reps
    Cable crossovers 4 sets, 12 reps

    Day 5-back

    Pullovers 4 sets, 12 reps
    Hammer pull downs 4 sets, 12 reps
    Bend over row 4 sets, 12 reps
    Cable row 4 sets, 12 reps

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