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2005/05/14, 11:00 PM
Here is my routine for the next 6-8 weeks. I am trying to bulk as much as possible for the summer with an emphasis on triceps and shoulders.
Chest
Flat BB 4 sets 12-8-6-4
Decline BB 4sets 10-8-6-4
Incline DB 4 sets 12-8-6-4
Back
Deadlift 3 sets 10-6-4
BB Rows 4 sets 10-8-6-4
Clost grip pull downs 4 sets 12-8-6-4
wide grip pullups to failure 3 sets
Shoulders
DB Press 3 sets 10-8-6
Military Press 4 sets 10-8-6-4
Rear delt Raises 3 sets 10-10-10
seated shrugs 3 sets 10-10-8
BB smith shrugs 3 sets 10-8-6
Legs
Squats 3 sets 10-6-4
Leg Press 4 sets 10-8-6-4
Calf Raises on Leg Press 4 sets 10-10-8-6
Straight leg DL 4 sets 10-8-6-4
Arms
BB Curls 4 sets 12-10-8-4
Incline curls 4 sets 10-8-6-4
Close Grip Bench 3 sets 10-8-4
Seated skullcrushers 4 sets 12-10-8-6
Pushdowns/curls on pulley 3 sets 10-8-6
I do ab work on chest day and arm day. The order I use is Legs, chest, rest, back, shoulders, arms, rest. Any suggestions would be fantastic. Or just a good job would be cool too.
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2005/05/15, 09:04 AM
good job :big_smile: if you are looking to bulk, just remember to keep your reps low (maybe even 6-8) and rest about 1- 2 minutes b/t sets.
have you filled out your nutritional profile? if you havent get that done to see how much protein, carbs etc. you should be taking in on a daily basis. this will be key to feeding your muscles and achieving the results you want..
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2005/05/15, 09:46 PM
So are you saying drop the first set to 8? Maybe an 8-6-4-2 type set with everything?
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2005/05/16, 03:56 AM
2? isnt that getting abit into powerlifting? Try this 12-10-8-8(or maybe 6 at this point absolute minimum), that is if you have emphasis on bulking up. If you wanna bench your car, then maybe your sets are better
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2005/05/16, 04:25 AM
I would say for hypertrophy the 10 8 6 4 repscheme is not a bad idea. 8 6 4 2 is also a good rep schemeo. utlizing the lower reps you will be able to work with higher weigths for greater gains.
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