09-19-2003, 08:26 PM #1
what you guys think of the routine?
big bruno set me up with this..for a bulking routine.......seems to look good...just wondering what everyone thinks....Thanks Bruno!
cable flyes (these would be considered your warm up) 3x10-12
dumbbell flat bench 4x6-8 reps
incline barbell press 3x6-8 reps
incline dumbbell press 3x6-8 reps
dips 2x8-10 reps (you can substitue these with machine dips, remember to tilt your body forward and flare your elbows out)
skull crusher 3x6-8 reps , superset with barbell preacher curls 3x6-8reps
one are overhead extension 3x6-8 reps, superset w/ concentration curs same rep and sets
rope pulldown 3x8-10 reps, superset w/standing rope hammer curls 3x8-10reps
dumbbell rows 4x6-8 reps
t-bar row 2x6-8 reps
pulldown 3x6-8reps (substitue w/chin ups if you can )
seated calbe rows 3x6-8 reps
military press 3x6-8 reps superset w/ front raises
seated side raises 3x6-8 reps
bent over raises 3x6-8 reps
dumbbell shrugs 3x6-8 reps
barbell shrugs 2x6-8 reps
leg extensions 3x18-20 reps (higher because these are warm ups, remember to hold for 2 sec at the top)
squat 3x10-12 reps (u can substitue w/ hack squats)
leg press 4x10-12 reps
leg extension 3x10-12 reps
stiff legged deadlifts 2x10-12 reps (can substitue w/ seated leg curl)
standing one leg curl 3x6-8 reps
seated calf raises supersetted w/standing calf raises 3x8-10 reps
09-19-2003, 08:37 PM #2Originally Posted by INmemoryJBC8102
09-19-2003, 08:48 PM #3
mon,weds,fri....abs on those days also...
09-20-2003, 11:19 AM #4
I think its a start to a good routin, However My advice would be to Eliminate working to many muscle groups in one day. Example...
Day 1 Chest
Day 2 shoulders and tri's
Day 3 Back and Bi's
Day 4 Legs
Do abbs two to three times per week
Cardio every other day
then rest 2 days somewhere into thid routine, which is up tp you.
09-20-2003, 11:31 AM #5
[QUOTE=BullDogg20] Eliminate working to many muscle groups in one day.
I agree w/this...personally I like 5 days per wk.. Just curious what are your goals?
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