So about a year ago I realized I was in terrible shape, I was skinny fat and extremely unhealthy. I started to lift but not seriously and no real plan. Last September I decided to focus a little more, so I quit smoking and stopped drinking beer everyday. In the last couple months I have started to count calories and trying to bulk to 215-220lbs (currently 202). I know my progress hasn't been perfect but I am happy with my it so far. I am always willing to take advice so what do you think?
Sept 2012-
Dec 2012-
Dec 2012-
Jan 2013- yea I know legs are small and I'm working on it
Jan 2013-
Jan 2013-
Apr 2013-
Apr 2013-
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Thread: September 2012 - April 2013
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04-27-2013, 01:30 PM #1
September 2012 - April 2013
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04-27-2013, 02:31 PM #2
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04-28-2013, 04:43 AM #3
Day 1
Dumbbell Flies 3 sets 10-15 reps
Flat Bench Press 4-5 sets 4-6 reps
Flat Dumbbell Press 3 sets 8-12 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Close Grip Bench Press 3 sets 8-12 reps
Skull Crushers 3 sets 8-12 reps
Day 2
Seated Rows 3 sets 8-12 reps
Close Grip Lat Pull Down 3 sets 8-12 reps
Dumbbell Rows 2 sets 8-12 reps
Upright Row 3 sets 8-12 reps
Dumbbell Shrugs 3 sets 10-15 reps
Barbell Curls 3 sets 10-15 reps
Forearm Roll-ups 3 sets 4-8 reps
Day 3
Lunges 3 sets 12-20 reps
Squats 4-5 sets 6-10 reps
Stiff Leg Deadlift 3 sets 8-12 reps
Calve Raises 3 sets 15-20 reps
Weighted Crunches3 sets 15-20 reps
Day 5
Incline Dumbbell Flies 3 sets 10-15 reps
Incline Bench Press 4-5 sets 4-6 reps
Incline Dumbbell Press 3 sets 8-12 reps
Overhead Press 3 sets 8-12 reps
Side Lateral Raises 2 sets 8-12 reps
Dumbbell Skull Crusher 3 sets 8-12 reps
Tricep Press Down 3 sets 10-15 reps
Day 6
Pull-Ups 3-4 sets to failure
Bent Over Rows 3 sets 8-12 reps
Wide Grip Lat Pull Down 3 sets 8-12 reps
Lat Push Down 3 sets 8-12 reps
Barbell Shrugs 3 sets 10-15 reps
Dumbbell Curls 2 sets 10-15 reps
Hammer Curls 2 sets 10-15 reps
Day 7
Deadlift 5 sets 4-6 reps
Front Suqat 3 sets 10-15 reps
Lunges 3 sets 10-15 reps
Calve Raises 3 sets 15-20 reps
Weighted Crunches 3 sets 15-20 reps
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04-28-2013, 04:48 AM #4
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