Started at 137, currently at 152, trying to get to 180.
Mon: Back
warm up with 20 pull ups and chin ups
lat pull down wide grip and close grip -3 sets of 12/10/8 after first set do a burn set( burn set is light weight and high reps)
dumbell/ cable row- 3 sets same as above with burn set
barbell row-4 sets( 2 sets over hand and 2 sets under hand)
straight arm lat pull down-3 sets
deadlift- 3 sets
Tues: Legs
warm up with 2 sets of jumping squats/ wall squats (as many/ as long as you can)
squat-4 sets
leg press-3 sets
quad extentions-4 sets with burn set
machine squat with 1 leg-3 sets
hamstring curl-4 sets
seated hamstring curl- 3 sets
good mornings-2 sets of 20
standing calf raise-4 sets of 15
seated calf raise-3 sets of 20
Weds: Chest
warm up 30 push ups
bench press-4 sets with burn set
incline bench press-3 sets
pec flye- 4 sets with burn set
incline pec flye- 3 sets
dumbell press-3 sets
decline dumbell press-3 sets
cable flye-4 sets with burn set
dumbell pullovers-3 sets
Thurs: Arms
warm up with light weight bicep curls and triceps extentions
standing bicep curl-4 sets with burn set
hammer curls-3 sets
seated incline dumbell curls- 3 sets
concentration curls-3 sets
over head tricep extentions- 3 sets
cable push downs- 3 sets with burn set
donkey kick backs - 4 sets
weighted dips- 4 sets
reg dips- 3 sets
Fri: Shoulders
warm up with shoulder rotator cuff raises or grab sum light dumbells and do a swimming motion with them..
push press (barbell or dumbell)-4 sets with burn set
front raises-3 sets
arnold press- 3 sets
dumbell side lateral raise-4 sets with burn set
cable lateral raise-3 sets
cable behind the back lateral raise-3 sets
dumbell lateral raise isometric hold- 30 secs
reverse pec deck flye- 4 sets with burn set
bent over reverse pec flye-3 sets
barbell shoulder shrugs- 4 sets
behind the back shoulder shrugs-3 sets
upright row-3 sets
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10-16-2011, 08:20 PM #1
Rate My New Mass Gaining/Bulking Routine
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10-16-2011, 08:24 PM #2
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10-16-2011, 08:36 PM #3
I don't count calories, I just eat the same thing everyday. I've been on HGH Releaser pills since I started lifting, I take GenF20 Plus, it's legal.
Meal 1: 3 eggs (scrambled) with hot sauce, Gold Standard Whey Protein Shake (48 grams/2 scoops with 16 ounces of milk), 2 hashbrowns and a Centrum Multi.
-Two HGH Releaser Pills-
Meal 2: Subway footlong, Italian BMT
Snack: Canned Tuna
Meal 3: 3 eggs (scrambled), 16 ouncs of milk, banana (Heard it'sgood for lactic acid)
-2 HGH Releaser Pills-
Meal 4: Steak from FoodMaxx, cook 9 minutes each side with Olive Oil on Medium heat
Snack: Apple
2 Scoops of Whey/16 Ounces Milk
And I drink a lot of water in between and try to snack. I just stopped taking Creatine, lost 4 pounds.
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10-16-2011, 11:08 PM #4
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10-16-2011, 11:17 PM #5
Only need 12 sets per body group to gain size. 5-8 reps each. Stimulate the muscle, not annihilate it. Uhm, too much exercises, need to slim it down. Be in the gym no more than 1 hour. Did i say, stimulate the muscle, not annihilate it, yet?
Should be like..
Back:
- Deadlift
- Barbell Row
- Lat pull down
- Pull ups
Chest:
- Bench
- Incline Bench
- Dumbell Press
- Cable Crossovers
Arms:
- Dips
- Preacher Curl
- Hammer
- Tricep Pushdown
- Bicep Cable
Shoulder:
- Military Press
- Shoulder Press
- Front Lateral Raise
- Shrugs
Good luck.
PS: I made you green.Live. Love. Life.
★TBB's☆Koala☆Tea☆Crew★
~~~grux12~~~~~~~~~~~~~~~~~~~~~~~
~~~~~~~~RollTideNation~~~~~~~~~~~~~~
~~~~~~~~~~~~~~~~~bogui94~~~~~~~~~
~~~~~~~~~~~~~~~~~~~~~~Mr.Lmnop~~~
This post is GRBM approved.
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10-17-2011, 10:28 AM #6
That's not NEARLY enough food fir a mass gain diet. The only carbs I see are hashbrowns from your first meal, the bread from subway(which is probably a simple carb, the banana from meal 3, and the apple. You need A LOT more complex carbs, a little more protein, a lot more greens, and more healthy fats too. If I wanted to nit pick, the timing of your meals is off too. Also you don't really need whey before you go to bed, as it is fast absorbing. You want to stick to casein, or another slow digesting protein...PM me if you need more help planning
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10-17-2011, 10:30 AM #7
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10-17-2011, 10:48 AM #8
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10-17-2011, 10:50 AM #9
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10-17-2011, 10:53 AM #10
Should done your research. http://www.genf20.com/ingredients.html
The ingredients are almost ALL common bodybuilding amino acids and other bb supps like trib. Could have bought them all in bulk powder form for $50-$75 for a years supply with a known dosage compared to the $400 for GenF20 with proprietary blends of unknown dosages.I rep back. ALWAYS
Maxes
Lift : Start : Current : Goal
Squat : 180 : 265 : 315
Dead : 215 : 315 : 405
Bench : 130 : 174 : 225 (current bench max is projected)
Check out my SS journal: http://forum.bodybuilding.com/showthread.php?p=486505421
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10-17-2011, 10:54 AM #11
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10-17-2011, 10:57 AM #12
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10-17-2011, 11:25 AM #13
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10-17-2011, 11:38 AM #14
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10-17-2011, 02:41 PM #15
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10-17-2011, 03:09 PM #16
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10-17-2011, 04:09 PM #17
gj OP.
You can buy most supps in powder form for 1/2 the price of what most manufacturers charge. You need to know dosage and which products to what.
I get most of mine from purebulk.com (no affiliation / promoting / etc.) but there are many other places online to buy. There are 4 big distributors for raw supp materials that are responsible for ~98% of the supp materials in the US. Chances are any place you buy bulk powder will be buying from one of the distributors. By buying in bulk you get to take out the end manufactorer and the money they pay for advertising and you get the same stuff for dirt cheap.I rep back. ALWAYS
Maxes
Lift : Start : Current : Goal
Squat : 180 : 265 : 315
Dead : 215 : 315 : 405
Bench : 130 : 174 : 225 (current bench max is projected)
Check out my SS journal: http://forum.bodybuilding.com/showthread.php?p=486505421
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