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GOHEAVY.COM Training Forum
Re: TRYING TO BULK UP ANYONE GOT A GOOD WORKOUT PL
Posted By: Edwin (cache-ntc-ab10.proxy.aol.com)
In Response To: TRYING TO BULK UP ANYONE GOT A GOOD WORKOUT PLAN (j0eyg86)
Date: Wednesday, January 10, 2007, @ 3:30 a.m.
Here is what I do:
Monday - Chest, Back, Legs
with every workout day; make sure you alternate the exercises; for example, Monday you would do your sets in the following manner: chest, back, legs - do a chest/bench press exercise, then a back exercise, then a leg exercise - this way you let the other muscles rest while you are working out. It's kinda like circuit training; but with longer rest periods in between exercises. I use this method every training day.
1. Pick one type of bench press or bench press supporting movement such as bench press, dips, bottom press, bands, chain, Incline, Decline. After a warmup go into heavy sets of 3-5 reps; this means a weight you can get for 3-5 reps and no more than 5 reps. It is up to you how many heavy sets to do after the warmup.
2. Squats. You can do regular squats with or without bands and chain. After a warmup go into heavy sets of 3-5 reps. Again, it is up to you how many heavy sets to do after the warmup.
3. Do some kind of back exercise. Bent over barbell rows, seated low pulley rows, dumbell rows, or pulldowns are excellent. Just pick one exercise; this isn't bodybuilding where you do 25 sets per muscle group.
Wednesday - Arms, Shoulders, Abs
1. Do a heavy shoulder pressing movement and go for max lifts after a warmup. Currently I am doing seated behind neck barbell press for my heavy shoulder pressing movement. 1x10,1x10, 1x1, 1x1, 1x1, 1x1, 1x8, 1x1
2. Rear dumbell or cable laterals - make sure you work the rear delts. Working rear delts has really improved my shoulder health. A lot of guys get too heavy in the front and side delts while their rear delts and back muscles don't get enough training; creates muscle imbalances that will hinder your lifting efforts. I usually do 4 sets of 8-12 reps.
3. Seated Dumbbell Curls - 3 sets of 10 reps each
4. Lying tricep pushdowns - 3 sets of 8-10 reps each
5. Ab work - make sure you work the abs hard and heavy. Currently I am doing crunches and leg raises.Friday - chest, back, legs, abs
1. Again choose some type of bench pressing movement and do the same as Monday - you can use Friday as a max day or just do heavy sets of 3-5s your choice. I like to do bottom presses in the power rack with the weight right on the chest; push to lockout and hold for ten seconds. This works my weakest point in the bench press - the bottom most portion. Remember to rotate exercises; you don't want to keep doing the same exercises on the same days week after week after week.
2. Barbell Deadlift. You can do a warmup and then heavy sets of 3-5 reps. Again, you can determine how many heavy sets to do.
3. Also on this day do some kind of specific lower back work such as reverse hyperextensions or incorporate some romanian deadlifts and straight-leg deadlifts into your deadlift workout.
4. Pick one kind of back exercise and do it; don't do the same exercise two workouts in a row. For example, if you did seated rows on Monday; do something different like pulldowns or pullups.
5. I do some kind of ab work on this day.
That's it; this is kinda what my workout week looks like right now.
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