
Originally Posted by
twigbolt
This is my work out..
sets are as follows 5X10
except arms, which are 4X12
This is gonna be for a bulk cycle. so give me some good advice.
Thanks alot guys.
Mon-
shoulders
-rear laterals}
-side laterals} (SUPER SET these three together)
-front laterals}
-upright rows
-presses,(barbell, dumbell, machine)
-shrugs (dumbell, barbell)
Tues-
back & bi's
-bent rows
-dumbell rows
-lat pulldowns
-front pullovers
-bicep curls
Wed-
chest & tri's
-incline barbell press
-dumbell bench press
*(alternate biweekly with)*
-flat barbell press
-incline dumbell press
-incline flys
-flat flys or crossovers
-decline flys
-single arm tricep press downs ss with reverse arm
pressdowns
thurs-
legs
-legpress
-romanian dead lift
-leg ext.
-leg curls
-calfs (standing, seated, donkey)
fri
arms
-tris
+rope press downs & fixed handle press
outs(overhead)
+reverse double arm press downs & overhead rope
press outs
-biceps
+barbell curls & seated dumbell curls
+laying curls & hammer curls
-forearms
+reverse curls & wrist rolls