Need new bulking routine
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alphakingxyz
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- Joined: Thu Jun 19, 2008 9:54 pm
Need new bulking routine
So, i've started to plateau on bulking routine and i dont really feel like paying the trainers at gym 40 bucks for a new one or surf the web for one that really wont do much (i've tried that before). If you guys have any suggestions for a routine with weight gain in mind, that would be great. I'm just a few pounds shy of goal and i'm really getting eager to start cutting again.
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alphakingxyz
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Re: Need new bulking routine
most exercises have about 6 - 8 reps, abs every day (but i dont always do them), rest for about 1 1/2 min - 2 minutes between sets (not including abs).
Monday: Legs
Stability ball (sb) crunches w/ weight x 3, sb rollouts, warm-up Squats x 2, Squats x 3, hack squats x 3, lunges x 3 (i despise lunges!), calf raises x 3, partial deadlifts x 3
tuesday: back and biceps (i alternate some of these exercises between weeks)
sit-ups x3, sb rollouts, warm-up wide grip pull-downs x 1 or 2, wide grip pull downs x 3, seated rows x 3, pull ups (alternate between reverse and forward grip) x3, dumbbell rows x 3, dumbbell curls x 3, barbell curls x 3, reverse fly x 3 (usually supersetted with one of the curl exercises)
wednesday: rest/ cardio
usually warm up run then sprints
thursday: Chest and triceps
sb crunches x3, sb roll outs x 3, warm up bench press x 2, bench press x 3, wide grip bench press x 2 or 3, incline dumbbell press x 3, cable press x 2 or 3, fly machine or cable flys x 2 or 3, cable tricep push down x 3, some other tricep exercise (dips, overhead dumbbell, skull crushers, overhead cable extension) x 2 or 3.
Friday: shoulders
sit ups x 3, sb roll outs x 3, warm up dumbbell shoulder press x 1 or 2, dumbbell shoulder press x 3, standing rows x 3, front dumbbell raise x3, lateral dumbell raise x 3, shrugs x 3, an oblique ab exercise ( i dont know what it's called) or knee raises x3.
weekend: rest
these workouts usually take about an hour to do.
Monday: Legs
Stability ball (sb) crunches w/ weight x 3, sb rollouts, warm-up Squats x 2, Squats x 3, hack squats x 3, lunges x 3 (i despise lunges!), calf raises x 3, partial deadlifts x 3
tuesday: back and biceps (i alternate some of these exercises between weeks)
sit-ups x3, sb rollouts, warm-up wide grip pull-downs x 1 or 2, wide grip pull downs x 3, seated rows x 3, pull ups (alternate between reverse and forward grip) x3, dumbbell rows x 3, dumbbell curls x 3, barbell curls x 3, reverse fly x 3 (usually supersetted with one of the curl exercises)
wednesday: rest/ cardio
usually warm up run then sprints
thursday: Chest and triceps
sb crunches x3, sb roll outs x 3, warm up bench press x 2, bench press x 3, wide grip bench press x 2 or 3, incline dumbbell press x 3, cable press x 2 or 3, fly machine or cable flys x 2 or 3, cable tricep push down x 3, some other tricep exercise (dips, overhead dumbbell, skull crushers, overhead cable extension) x 2 or 3.
Friday: shoulders
sit ups x 3, sb roll outs x 3, warm up dumbbell shoulder press x 1 or 2, dumbbell shoulder press x 3, standing rows x 3, front dumbbell raise x3, lateral dumbell raise x 3, shrugs x 3, an oblique ab exercise ( i dont know what it's called) or knee raises x3.
weekend: rest
these workouts usually take about an hour to do.
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alphakingxyz
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- Joined: Thu Jun 19, 2008 9:54 pm
Re: Need new bulking routine
hmm. do you suggest doing the same exercises each weight day or mix them up?
for instance:
monday: flat bench press
Wednesday: incline bench press
friday: decline bench press
for instance:
monday: flat bench press
Wednesday: incline bench press
friday: decline bench press
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alphakingxyz
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Re: Need new bulking routine
what does their weekly routine look like?
what days do they weight train and which are rest days (and which days are heavy weights and which are light)?
what days do they weight train and which are rest days (and which days are heavy weights and which are light)?
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alphakingxyz
- STARTING OUT
- Posts: 40
- Joined: Thu Jun 19, 2008 9:54 pm
Re: Need new bulking routine
that would be awesome! it sounds like he knows what he is doing. If he doesn't want to though, that's okay. i'm already starting to get a good idea for a routine.