Monday - 3 sets of squats 3-5 reps, 3 sets of decline bench 3-5 reps, 3 sets of deadlifts 3-5 reps, military press 1 set 3-5 reps.
Wednesday - 3 sets of squats 6-10 reps, 3 sets of decline bench 6-10 reps, 3 sets of deadlifts 6-10 reps, military press 1 set 6-10 reps
Friday- 3 sets of squats 12-15 reps, 3 sets of decline bench 12-15 reps, 3 sets of deadlifts 12-15 reps, military press 1 set 12-15 reps.
Saturday - 3 sets of pull ups, 3 sets of dumbell rows, 3 sets of dips, 3 sets of overhead extensions, 3 sets of chins, 3 sets of barbell curl, 2 sets of hammer curls.
Tried to base routine on compound movements with isolation work generally done on the saturday. Obviously I havn't mentioned warm up sets. Also after one month of this routine I'm planning on changing the decline bench to decline/incline dumbells (undecided) and military press to arnold presses.
I would be interested in your thoughts on the routine. If you think there are weakness I'd be keen to hear your opinion.
My goal is to bulk up, i'm lean at the moment but need more mass. My lifts are not very impressive with around 190 bench, 225 squat, and my deadlift sucks - executed properly i'd say not that much more than my squat.
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07-28-2013, 07:13 AM #1
- Join Date: Nov 2009
- Location: United Kingdom (Great Britain)
- Age: 39
- Posts: 875
- Rep Power: 504
Came up with this programme, thoughts?
You know its time to do something about your body when you are getting bertstared on the regular
its not how much u can lift, its rather how much you look like you can lift.
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07-28-2013, 07:38 AM #2
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