Go Back   Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training

my generic bulking routine

Training discussion on my generic bulking routine, within the Bodybuilding Forum; Monday: Quads, Hams, Calves Squats - 2-3 warm-up sets of 10 reps 4 sets max reps with 10RM Walking db ...


Reply
 
LinkBack Thread Tools Display Modes
Old 06-11-2012, 02:34 AM   #1
fqqs
Rank: New Member
 
Join Date: Jun 2010
Posts: 31

Default my generic bulking routine

Monday: Quads, Hams, Calves

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM



Friday: Shoulders, Traps

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

Hammer machine shrugs - 3 sets max reps with 12RM



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

What's your opinion mates?


My current lifts:

Bench press 225 x 3
Deadlift 315 x 5
Squat 275 x 8
fqqs is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Old 06-17-2012, 04:08 PM   #2
irondog19
Rank: Member
Experience: 3-5 Years
 
Join Date: Jan 2012
Posts: 111
Country:

Gender:
Default

solid workout routine - whats your diet like while on this??

What results have you had in the past after this routine as well?
Cheers.
irondog19 is offline  
Digg this Post!Add Post to del.icio.usBookmark Post in TechnoratiFurl this Post!Share on Facebook
Reply With Quote
Reply

  Bodybuilding Forum - Bodybuilding.net > Bodybuilding Forum > Training


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



All times are GMT -8. The time now is 02:41 AM.


Powered by vBulletin® Version 3.8.7
Copyright ©2000 - 2014, vBulletin Solutions, Inc.