Well im 14 5"11 and 183 decided to go ahead and bulk, i know 183 sounds way to big but its weird im not even that fat. anyway im trying to get stronger and faster for football but also pick up on bodybuilding after football season. heres my plan, anyyyy i repeat ANY criticism is greatly appreciated. also i would greatly appreciate some advice along the lines of bulking and working out and cutting and all that jazz. thanks
CHEST--Inclined bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Flat bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Declined bench press 3 sets of 12 10 8 reps increase 5 pounds every 2 weeks
Dumbbell flys 3 sets of 12 10 8
TRICEPS--Tricep lower 3 sets of 12 10 8 reps increase 5 every 3 weeks
Tricep dips 3 sets of 15 13 11 reps increase 3 reps every 2 weeks
Barbell tricep extensions 3 sets of 12 10 8 reps increase 5 every 3 weeks
TUESDAY:Back//Biceps-
BACK--Above head press 3 sets of 12 10 8 reps increase 5 every 3 weeks
Bent over Row 3 sets of 12 10 8 reps 5 every 3 weeks
Reverse grip row 3 sets of 12 10 8 reps 5 every 3 weeks
Deadlift 3 sets of 12 10 8 reps 5 every 2 weeks
BICEPS--Bicep curl 3 sets of 12 10 8 reps increase it 5 every 3 weeks
hammer curl 3 sets of 12 10 8 reps increase 5 every 3 weeks
standing barbell curl 3 sets of 12 10 8 reps increase 5 every 3 weeks
WEDSNDAY:OFF
THURSDAY:Legs//forarms
LEGS--45 degree angle machine 3 sets of 12 10 8 reps increase 5 every 2 weeks
weighted squats 3 sets of 25 reps increase 5 every 2 weeks
bear crawl 2 sets of 25 seconds different directions
weighted calf raises 3 sets of 15 13 11 reps increase 5 every 2 weeks
weighted lunges 3 sets of 12 10 8 steps increase 5 every 2 weeks
FORARMS--Plate pinch 3 sets of 12 10 8 reps increase 5 every 2 weeks
hammer curls 3 sets of 12 10 8 reps increase 5 every 2 weeks
standing barbell behind back curls 3 sets of 12 10 8 reps increase 5 every 4 weeks
FRIDAY: Shoulders//Traps//Abs
SHOULDERS--Arnold dumbbell press 3 sets of 12 10 8 reps increase 5 every 3 weeks
Lateral raise 3 sets of 12 10 8 reps increase 5 every 4 weeks
reverse lateral raise 3 sets of 12 10 8 reps increase 5 every 4 weeks
dumbell 1 arm shoulder press 3 sets of 12 10 8 reps increase 5 every 3 weeks
TRAPS--Dumbbell shrugs 3 sets of 12 10 8 reps increase 5 every 2 weeks
barbell shrug behind the back 3 sets of 12 10 8 reps increase 5 every 2 weeks
ABS--Vertical leg crunch 3 sets of 25 reps increase it 5 every 2 weeks
Jackknife crunch 3 sets of 20 reps increase it 5 every 2 weeks
weighted crunch 3 sets of 20 reps increase it 5 every 2 weeks
Thats the workout now heres the diet...
Breakfast- 3/4 cup of cerial/with 1/2 cup of skim milk~160 calories/ 30 carbs/ 6 protein
-Whole grain english muffin-100 calories/ 6 protein/ 23 carbs
-3 peices of sausage-160 calories/ 2 carbs/ 10 protein
-2 peices of bacon-80 calories/ 0 carbs/ 5 protein
Lunch-Turkey cheese sandwhich-400 calories/ 23 carbs/ 25 protein
1/2 cup of peanuts-320 calories/ 10 carbs/ 14 protein
Snack-1/4 cup of peanuts-160 calories/ 5 carbs/ 7 protein
After school snack-1 and 1/2 cup of cerial/with 1 cup of skim milk~320 calories/ 60 carbs/ 12 protein
Pre workout whey shake-435 calories/ 20.5 carbs/ 64 protein
WORKOUT
Post workout whey shake-435 calories/ 20.5 carbs/ 64 protein
Dinner-8 oz. of chicken cutlets with bread crumbs-440 calories/ 30 carbs/ 46 protein
Snack-1 cup of milk-80 calories/ 12 carbs/ 8 protein
1 whole grain english muffin-100 calories/ 23 carbs/ 6 protein
1/2 cup of peanuts-320 calories/ 10 carbs/ 14 protein
Total Calories-3510
Total Protein-305
Total Carbs-270
now heres the diet..thanks for reading
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03-01-2011, 05:20 PM #1
Is this a good plan for my first bulk?
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03-01-2011, 05:24 PM #2
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03-01-2011, 05:36 PM #3
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03-01-2011, 05:44 PM #4
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03-01-2011, 05:46 PM #5
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03-01-2011, 05:51 PM #6
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03-01-2011, 05:53 PM #7
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03-01-2011, 05:58 PM #8
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03-01-2011, 06:04 PM #9
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03-01-2011, 06:07 PM #10
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03-01-2011, 06:18 PM #11
- Join Date: Jan 2011
- Location: Chilliwack, BC, Canada
- Age: 31
- Posts: 185
- Rep Power: 166
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03-01-2011, 06:18 PM #12
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03-01-2011, 06:29 PM #13
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03-01-2011, 06:55 PM #14
- Join Date: Jan 2011
- Location: Chilliwack, BC, Canada
- Age: 31
- Posts: 185
- Rep Power: 166
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03-02-2011, 01:59 PM #15
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