Hey guys after finishing a pretty long cut, I've decided to spend some time gaining some mass and strength. I currently have a set of strength goals that I would like to meet by the End if the year and I wanted to see what advice you guys have for reaching these goals.
Sets - weight - reps
Current:
Squat - 3 x 190 x 3
Bench - 3 x 160 x 3
Row - 5 x 100 x 8
Goals:
Squat - 3 x 225 x 5
Bench - 3 x 180 x 5
Row - 5 x 135 x 8
I currently weigh in the 145-150 range and I am taking in about 2000 cals a day (increase slowly as I continue bulking)
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11-09-2012, 11:36 AM #1
Help get my lifts up!!! (Squat, Bench, Rows)
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11-09-2012, 11:39 AM #2
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11-09-2012, 12:09 PM #3
Sweet! That's basically what I've been doing. Here's my routine
Day 1 - Bench/Push
Bench 3 x 5 (equal weight)
Incline DB Press - 3 x 10 (ramp)
CGBP - 3 x 8 (equal)
Standing Press - 3 x 5 (equal)
Day 2 - Legs
Squats - 3 x 5 (equal)
Seated Calf Raises - 3 x 10 (equal)
Leg Press - 3 x 12 (equal)
Standing Calf Raises - 3 x 10 (equal)
Lying Leg Curls - 3 x 12 (ramp)
Day 3 - Bench/Pull
Bench - 3 x 5 (equal)
Underhand BB Row - 3 x 10 (equal)
Chin-ups - 3 x Max
Lat Pulldowns - 3 x 10 (equal)
Bicep Work - 3 x 10 (depends)
Mon - Day 1
Tues - Day 2
Wed - Day 3
Thurs - Day 2
Friday - Day 1
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11-09-2012, 02:06 PM #4
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11-09-2012, 02:48 PM #5
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11-09-2012, 04:54 PM #6
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11-09-2012, 07:42 PM #7
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