So I am currently trying to bulk, but only bulk setting the main lifts I do which are: Bench Press, Squat, BB Shrug. Need help or any thoughts you have on this program that you guys could give srs.
Chest, Tri's, Shoulders.
Bench Press: 5x3, 3x3
DB press: 3x8, 1x12
DB incline press: 3x8, 1x12
Cable flys: 4x8
Tricep DB extension: 3x10
Tricep pushdown 4x12
Close grip bench press: 3x10
DB shoulder press: 3x12
Standing BB shoulder press: 4x8
Legs, Calves, Traps.
Squat: 5x3, 3x3
Leg press: 4x10
Hack squat: 4x10
BB jump squat: 3x8
Standing calf raise: 4 sets, each till failure
Leg curl 3x15
BB Shrug: 5x3, 3x3
BTB shrug: 4x8
DB shrug: 4x8
BB clean: 3x10
Back, Bi's, Delts
Cabled seated rows: 4x8
T-bar row: 3x10
DB standing row: 4x8
Lat pulldown:4x10
Hammer curls: 3x12
DB concentration curls: 2x20
BB preacher curls: 3x10
DB Lateral raise: 3x10
Cabled lateral raise: 4x8
I do mix in assorted ab workouts but I didnt feel like writing it all down considering this is all a big paragraph, hopefully some people can give me pointers and can help me move or completely change a day afterwards. Hopefully everyone is having a nice holidays and continue to as well.
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12-26-2012, 02:09 AM #1
Workout Routine. Need help/criticism
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12-26-2012, 02:24 AM #2
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
props for including cleans, OHP, Bench and squats.
on the negative side : but it's too busy scheme, 40% of the excerises could be dished out, and where are the deads, barbell rows, pullups, chins and dips at?my workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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12-26-2012, 10:55 AM #3|Canadian Crew|
*has an uncontrollable irrational fear of cold spaghetti due to misc crew*
*gets severely uncomfortable when around other misc'ers IRL crew*
*when a girl asks how many sets i have left, leaves immediately and walks home even if car is still in parking lot crew*
add Ofc Jim Lahey on Xbox 1 if you wanna meet your daddy on gears, or NHL16 srs.
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12-26-2012, 11:18 AM #4
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12-26-2012, 12:22 PM #5
- Join Date: Jul 2011
- Location: Gothenburg, State / Province, Sweden
- Age: 64
- Posts: 5,966
- Rep Power: 2431
Chest, Tri's, Shoulders.
Bench Press: 5x3, 3x3
DB press: 3x8, 1x12
DB incline press: 3x8, 1x12
Dips 3 x amrap
Tricep pushdown 4x12
Close grip bench press: 3x10
Standing BB shoulder press: 4x8
Legs, Calves, Traps.
Squat: 5x3, 3x3
Leg press: 4x10
BB jump squat: 3x8
Standing calf raise: 4 sets, each till failure
RDL 3x 8
BB Shrug: 5x3, 3x3
BB clean: 3x10
Back, Bi's, Delts
Sumo Deadlifts or Trap Bar deadlifts 3 x 5 ( should be more lenient)
BB ( pendlay ) Rows 3 x 8
DB standing row: 4x8
Chins/ Pull ups 3 x amraps
Hammer curls: 3x12
BB preacher curls: 3x10
DB Lateral raise: 3x10
here is a less busy workout. Ymy workout log -> http://forum.bodybuilding.com/showthread.php?t=147657213
my blog about weight lifting -> http://jsaarelainen.wordpress.com/
"May the sun illuminate thy path!"
my currents : sq 319 - dl 419 - bp - 231 - ohp 143
my goals 2014 : sq 341 - dl 440 - bp 242 - ohp 154
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