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  1. #1
    Registered User eGHZ's Avatar
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    Is my workout plan good for bulking?

    A health & fitness 'expert' made this plan for me a few weeks ago, but now I am bulking, and I am wondering if this plan is good for bulking also.

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    Monday:
    1. Sit-ups 3 sets
    2. Lunges 5 sets
    3. Squats 4 sets
    4. Close grip push-ups 3 sets
    5. Reverse crunches 3 sets
    6. High knees 4 sets
    7. Donkey kicks 3 sets
    8. Tricep dips 3 sets

    Tuesday:
    1. Bench presses 4 sets
    2. Incline dumbbell flys 3 sets
    3. Close-grip bench presses 4 sets
    4. Dumbbell pullovers 3 sets
    5. Triceps extension 4 sets
    6. One-arm dumbbell triceps extension 4 sets
    7. Dumbbell Squats 4 sets
    8. Push-ups 5 sets

    Wednesday:
    1. Turning kicks 3 sets
    2. Bridges 3 sets
    3. Tricep extension 4 sets
    4. Doorframe rows 3 sets
    5. Climbers 4 sets
    6. Jump knee tucks 3 sets
    7. Get-ups 5 sets
    8. Body rows 3 sets

    Thursday:
    1. Dumbbell lunges 4 sets
    2. Dumbbell curls 3 sets
    3. Triceps kickbacks 4 sets
    4. One-arm dumbbell triceps extension 4 sets
    5. Alternate front arm raises 3 sets
    6. Lateral dumbbell raises 4 sets
    7. Dumbbell Squats 4 sets
    8. Push-ups 5 sets

    Friday:
    1. Superman 3 sets
    2. Chest squeezes 5 sets
    3. Leg raises 3 sets
    4. Plink jump-ins 3 sets
    5. Star plank 3 sets
    6. Shoulder press 3 sets
    7. Elbow plank 4 sets
    8. Lunges step-ups 3 sets

    Saturday: Rest day (off day)

    Sunday:
    1. Incline bench presses 4 sets
    2. Dumbbell bench presses 3 sets
    3. Dumbbell flys 3 sets
    4. Incline close-grip bench presses 4 sets
    5. Dumbbell pullovers 3 sets
    6. Triceps extension 4 sets
    7. Leg extensions 4 sets
    8. Lying leg curls 4 sets
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  2. #2
    Registered User eGHZ's Avatar
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    17 yr old male, 130 lbs, 5'7", 22%
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  3. #3
    Registered Elephant BJP2k14's Avatar
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    Jesus, you need to bulk. Disregard your bf ratio(if that's even true at your weight).
    Get on ICF5x5 and read the stickies. Do 15mins of HIIT cardio.
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  4. #4
    Registered User eGHZ's Avatar
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    Originally Posted by BJP2k14 View Post
    Jesus, you need to bulk. Disregard your bf ratio(if that's even true at your weight).
    Get on ICF5x5 and read the stickies. Do 15mins of HIIT cardio.
    I know I need to bulk, that's why I am doing it. I guess my plan isn't good for bulking since you're recommending other plans.
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  5. #5
    Registered User jsk16's Avatar
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    Sorry bro you don't yet have the knowledge to plan your own routine. You're best off following the routine bjp2k14 mentioned but I wouldnt do the hiit Cardio because it can interfere with your recovery. besides, your legs will be too sore to even do cardio in the first few weeks

    Oh nvm I read that someone made the routine for you, either way follow icf 5x5
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