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MrRTTB
New member
My workout plan for the bulk cycle that starts in december.
Have to priooritate my arms and hams
I will rotate between movements every time
Mon:
Benchpress 2* 4 x 7-9
Incline DB press 3 x 8-10
Shoulderpresses 2* 4 x 7-9
Side latereral raise 4 x 7-9
Narrow grip Bench 2 x 6-8
Dips Max
SLDL 2* 5 x 10-12
ABS
Calfs seated
Tue: Rest
Wedn
Chins 4 x max
Narrow grip pulldowns 3 x 7-10
Leg extensions 2* 5 x 10-12
Legpress 2* 5 x 10-12
Rows or deads to knees(lower backpain because of dbol) 4 x 7-9
Biceps Curl BB 4set, 12-10-8-6
Biceps consentration curls 3 sets 10-12reps
Trapz - shrugs 4 sets 8-10reps
Back of shoulders 3 sets
Thu: Off
Fri: As mon but everything is changed. Reps betwenm 4-6, movements not the same
Sat: Off
Sun: As Wedn, reps 4-6, movements not the same.
Then the next time I change to higher reps..
I thought I would try this and go for a bit longer sessions, maybe 1½ hours but eat more food before the session and take a Whey shake in the middle of the session.
Have to priooritate my arms and hams
I will rotate between movements every time
Mon:
Benchpress 2* 4 x 7-9
Incline DB press 3 x 8-10
Shoulderpresses 2* 4 x 7-9
Side latereral raise 4 x 7-9
Narrow grip Bench 2 x 6-8
Dips Max
SLDL 2* 5 x 10-12
ABS
Calfs seated
Tue: Rest
Wedn
Chins 4 x max
Narrow grip pulldowns 3 x 7-10
Leg extensions 2* 5 x 10-12
Legpress 2* 5 x 10-12
Rows or deads to knees(lower backpain because of dbol) 4 x 7-9
Biceps Curl BB 4set, 12-10-8-6
Biceps consentration curls 3 sets 10-12reps
Trapz - shrugs 4 sets 8-10reps
Back of shoulders 3 sets
Thu: Off
Fri: As mon but everything is changed. Reps betwenm 4-6, movements not the same
Sat: Off
Sun: As Wedn, reps 4-6, movements not the same.
Then the next time I change to higher reps..
I thought I would try this and go for a bit longer sessions, maybe 1½ hours but eat more food before the session and take a Whey shake in the middle of the session.
