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my generic bulking routine



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  #1  
Old 06-11-2012, 02:34 AM
fqqs fqqs is offline
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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
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  #2  
Old 06-17-2012, 04:08 PM
irondog19 irondog19 is offline
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Join Date: Jan 2012
Posts: 111
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.
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