Hey guys I am new here and just wanted to say hi. I am currently trying to bulk up and it is working due to this awesome site. I am 5'9" and weigh 163 lbs. I consume anywhere from 2600-3200 calories a day and it is paying off. I have been doing this for 6 months. I used to wiegh 132 lbs (but I was ripped GD it!). Thanks to Swolecat, Workdude, Prime, and a lot of other guys I have been learning from. Thank you guys so much!! I just want to know if I am over training?!?
Day 1
Chest
Flat Dumbell Presses 5x15(wu) 6-8
Incline Dumbell Presses 3x6-8
Hammer Strenght Presses 3x6-8
Dips 3x15, 15, to failure
Standing Barbell Curls 3x6-8
Sitting Dumbell Curls 2x6-8
Day 2
Legs
Squats 5x15(wu), 8-10
Leg Presses 3x8-10
Leg Extensions 2x15-20
Standing Calf Raises 2x15
45 degree Calf raises 2x30
Day 3
Back and Shoulders
Lat Pull Downs 5x15(wu), 8-10
Hammer Strength Lat Machine 3x8-10
Pull ups 3x15, 15, failure
Military Presses 3x15
Bent Over Laterials 2x15
Day 4
Triceps and Abs
Tricep Pushdowns 5x25(wu), 15
One Arm Kickbacks 3x8-10
Standing Triceps Extensions 3x8-10
Crunches 3x30
* Rest 2-3 minutes between Sets
Please take a look at my work out and flame away.
Goal is to become big as possible naturally then AS if I can score some. I am in Utah you know!! (AHAHAHAHA)
Measurements (Unflexed/Cold{no pump}/Standing Natural)
Neck: 15.75"
Chest: 41.5"
Arms: 12.75"
Forearms: 10.75"
Waist: 32.5"
Legs: 22.25"
Calves: 13.5"
bf unknown
Would like to get up to 200-215 lbs range
Thanks Again Everyone
