I started doing micro cycles 2 months ago, but haven't quite been getting the results I've wanted (estimated only 1-2 lbs of muscle gained in first month). Here's my routine (week 1 12 x 4, week 2 8-10 x 3, week 3 6-8 x 4, week 4 5 x 5 + max, approx 10 lb increases each week):
Mon - Bicep/Back
Pull Ups
Pull Down
Curls
Overhead Curls
Bicep Lifts with free weights
Wed - Tricep/Chest
Bench Press
Iso-Lateral Shoulder Press
Tricep Extension
Chest Press
Chest Dips
Fri - Shoulders/Legs
Dead Lifts
Squats
Hip Adducters
Shoulder Lifts w/ free weights
Shoulder Flys w/ free weights
Rear Deltoid Flys
I've been feeling tired towards the end on some days, should I cut back/simplify to only 3-4 different exercises per day?
|
-
12-05-2013, 08:20 AM #1
Ways to Improve a Bulking Work Out Plan?
-
12-05-2013, 08:34 AM #2
-
12-05-2013, 08:39 AM #3
- Join Date: May 2013
- Location: Michigan, United States
- Posts: 22,935
- Rep Power: 154134
I'd suggest you start with an established workout program (selected from the sticky threads in this section), something like a 5x5 is a great starting point.
Than head on over to the 'Nutrition Section' located here ; http://forum.bodybuilding.com/forumdisplay.php?f=13
-Read up on the sticky threads
-Calculate TDEE/MACRO needs
-Get your diet in check and eat to meet your goals�USMC (2009-2013) �
â–¬ *Former* Wanna-Be Powerlifter : Best Total : 1300 (440/320/540) @ 168lbs BW (W/ Wraps) â–¬
♦Currently full on dad-bod status (minus the dad part)
*NEW TRAINING LOG* ; https://forum.bodybuilding.com/showthread.php?t=178104781
Similar Threads
-
Daves - So you want to be a champion?
By DaveFitness in forum Teen BodybuildingReplies: 0Last Post: 10-20-2011, 07:42 PM -
Still sorting out all the diet need some help
By kedrin in forum NutritionReplies: 1Last Post: 04-08-2006, 03:19 AM -
would u mind checkin out my bulking split
By TecmoSuperbowl in forum Workout ProgramsReplies: 4Last Post: 01-24-2005, 08:36 PM
Bookmarks