Im 24 years old and have been reading around about training programs and methods for the last 5 years. Ive gained a ton of knowledge, but at the same time have gotten confused as hell. The biggest factor is that everybody is different and I understand this completely. My goals are to build a solid core, and hopefully one day being a f$%cking monster. I am starting back after a 1.5 year break. To date I am 6'3 and 185-190lbs, and have a target bulk weight of 225-240lbs. I know my caloric intake is going to be where the weight comes from, but the training/training intensity is what is going to put the calories to work. Heres the program i've come up with. My current routine is 2 on/1 off and 2on/2off (M,T,Th,F) and is as follows:
Day 1- Pulldowns: 15,12,10
BO Rows: 12,10,8,8,6
Deadlifts: 12,10,8,8,6
Squats: 12,10,8,8,6
BB Curls: 3x8-10
DB Curls: 3x8-10
Day 2- Flat Bench: 12,10,8,8
Incline Bench: 12,10,8,8
DB Shoulder Press: 12,10,8,8
Shrugs: 12,10,8,8
Skull Crushers: 3x8-10
Rope Extensions: 3x8-10
Day 3- REST (abs at home)
Sorry about the long post, but ITS GAME TIME! I need a workout thats gonna require me to be carried out the gym door on a stretcher. Let me know if this workout will help me reach my goals or if I am wasting my time. Any input will be greatly appreciated.
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