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  1. #1
    Join Date
    Sep 2003
    Location
    Canada
    Posts
    12

    Question New Routine

    Hey Dudes,

    I'm just about to start a new bulking routine. I've just come off a 4 month 6-day split routine and need something new. I would appreciate any suggestions or modifications.

    Thanks in advance Bros!

    Monday: Chest and Back
    Flat Bench Barbell Press 4 x 8, 6, 4, 4
    Incline Barbell Bench 3 x 8, 6, 6
    Decline Dumbbell Press 3 x 10, 8, 6
    Pull Ups 3 x 6, 4, 4
    One Arm Rows 4 x 8, 6, 6, 4
    Bent Over Barbell Rows 2 x 6, 4

    Tuesday: Legs and Abs
    Barbell/Dumbbell Squats 3 x 8, 5, 3
    Leg Extensions 3 x 6, 6, 4
    Leg Curls 3 x 6, 6, 4
    Standing Calf Raises 4 x 12, 10, 8
    Crunches 3 x Max
    Decline Crunches 3 x Max
    Leg Raises 3 x Max
    Seated Leg Crunches 3 x Max

    Wednesday: OFF

    Thursday: Biceps, Triceps, and Forearms
    Standing Barbell Curls 4 x 8, 6, 6, 4
    Dumbbell Preacher Curls 3 x 8, 6, 6
    Reverse Curls 3 x 6, 6, 4
    Concentration Curls 2 x 10, 10
    Weighted Dips 4 x 8, 6, 6, 4
    Skullcrushers 3 x 6, 6, 4
    Overhead Tricep Extensions 3 x 8, 6, 4
    Tricep Kickbacks 2 x 6, 6
    Barbell Wrist Curls 3 x 8, 6, 6

    Friday: Shoulder, Abs
    Military Press 4 x 8, 6, 6, 4
    Barbell/Dumbbell Shrugs 3 x 6, 6, 4
    Upright Rows 3 x 6, 6, 4
    Side Laterals 3 x 6, 6, 4
    Lying Leg Raises 3 x MAX
    Lying Knee Ups 3 x MAX
    Crunches 2 x MAX
    Last edited by hulk316; 10-05-2003 at 06:48 AM.

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