Bulking After Cut

[fastfoodaddict]

Tuesday:
BB deadlift
12.5kg = 15 reps
15kg = 14 reps
20kg = 9 reps

BB rows
10kg = 12 reps
10kg = 12 reps
12.5kg = 10 reps

Cable Rows
Resistance 12 = 18 reps
Full resistance = 15 reps
Full resistance = 15 reps

elevated cable row
Resistance 12 = 18 reps
Full resistance = 15 reps
Full resistance = 15 reps

concentration curls 3 x 10 reps per arm
5kg = 13 reps per arm
5kg = 12 reps per arm
5kg = 12 reps per arm

incline dumbbell curl 3 x 15 reps per arm
3kg = 18 reps
3kg = 16 reps
3kg = 16 reps

Macros: 2870 calories, 220g proteins, 234g carbohydrates, 100g fats
Weight: 126lb on an empty stomach

[fastfoodaddict]

Thursday:

incline bench press

5kg = 15 reps
7kg = 15 reps (increase weight so i can only do 8-10)
7kg = 15 reps

flat bench press

5kg = 18 reps
7kg = 15 reps (increase weight so i can only do 8-10)
7kg = 15 reps

shoulder press

3kg = 16 reps
5kg = 12 reps
5kg = 11 reps

arnold press

3kg = 15 reps
5kg = 12 reps
5kg = 12 reps

Overhead tricep extension

5kg = 15 reps
5kg = 15 reps
5kg = 14 reps

Bench Dips

Feet on floor = 15 reps
Feet on floor = 14 reps

Reverse Crunch

20 reps
20 reps
20 reps