Results 1 to 5 of 5
  1. #1
    INmemoryJBC8102's Avatar
    INmemoryJBC8102 is offline New Member
    Join Date
    Sep 2003
    Location
    Pennsyltucky
    Posts
    36

    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!

    day 1
    chest/tris/bis
    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)

    tris/bis superset
    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


    day 2
    back/shoulders
    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

    shoulders
    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

    day 3
    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

    calf
    seated calf raises supersetted w/standing calf raises 3x8-10 reps

  2. #2
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    BULLDAWG COUNTRY
    Posts
    2,724
    Quote Originally Posted by INmemoryJBC8102
    big bruno set me up with this..for a bulking routine.......seems to look good...just wondering what everyone thinks....Thanks Bruno!

    day 1
    chest/tris/bis
    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)

    tris/bis superset
    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


    day 2
    back/shoulders
    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

    shoulders
    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

    day 3
    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

    calf
    seated calf raises supersetted w/standing calf raises 3x8-10 reps
    Just wondering are u gonna lift mon/wed/fri or do everything twice a wk.?

  3. #3
    INmemoryJBC8102's Avatar
    INmemoryJBC8102 is offline New Member
    Join Date
    Sep 2003
    Location
    Pennsyltucky
    Posts
    36
    mon,weds,fri....abs on those days also...

  4. #4
    BullDogg20's Avatar
    BullDogg20 is offline Member
    Join Date
    Sep 2001
    Posts
    790
    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.

  5. #5
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
    Join Date
    Aug 2003
    Location
    BULLDAWG COUNTRY
    Posts
    2,724
    [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?

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
  •