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03-08-2004, 09:17 PM
| #1 (permalink) |
| Under Construction Join Date: Aug 2004 Posts: 1 Rep Power:  |  Basic but hardcore bulking routine MONDAY-chest/back Incline Barbell Bench-4x8-10 Flat Dumbbell Fly-3x10 Dumbbell Pullover-3x10 Chin Ups-4x8-10 Barbell Row-3x10 Stiff-Leg Dead Lift-3x10 TUESDAY-abs/traps Weighted Sit Ups-4x20 Ab Twists-4x20 Ab Crunches-4x20 Dumbbell Shrugs-4x8-10 Front Barbell Shrugs-3x10 Rear Barbell Shrugs-3x10 WEDNESDAY-legs/shoulders Leg Extensions-3x15warmup Squat-4x8-10 Lying or Seated Leg Curl-3x15 Military Press-4x8-10 Side Lateral Raise-3x10 Upright Row-3x10 THURSDAY-calves/abs/forearms Barbell Calf Raise-3x50 Dumbbell Farmers Walk-2x50yards Hanging Leg Raise-3x20 Lying Leg Raise-3x20 Front Wrist Curl-3x20 Reverse Wrist Curl-3x20 FRIDAY-biceps/triceps Barbell Curl-4x8-10 Alternating Dumbbell Curl-3x10 Concentration Curl-3x10 Close Grip Bench-4x8-10 Dips-3x10 One Arm Overhead Dumbbell Extension-3x10 SATURDAY-abs Bodyweight Sit Ups-4x20 Bicycle Crunches-4x20 This is training all body parts once a week except for abs being trained 3 times a week. A full body stretch should be performed before and after workout and a warm up and cool down phase should also be incorperated. This will help to flush out the waste in your muscles you have worked and also keep your body fresh and limber for your next workout. ~*WHATEVER IT TAKES!*~ |
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03-08-2004, 11:58 PM
| #3 (permalink) |
| Making Progress Join Date: Mar 2004 Location: Uk - North West Posts: 289 Rep Power: | Some of it doesn't make sence, Stiff legged deadlifts on back day? They train your hamstrings, best f**king exercise for em IMO! And Back and Chest together you sure thats a good idea? There both large bodyparts! I'm Sorry mate but.... I really don't think its very good  ops: I've never tried it, so I can't comment on it that way, it just seems wrong to me!______________________ Benj |
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21-04-2005, 06:02 AM
| #7 (permalink) |
| Making Progress Join Date: Apr 2005 Location: in South York Posts: 101 Rep Power: | Hi ooooooooh my god! I cant even look at this - Basic but hardcore bulking routine - It just ... I dont know how to call it... let's call it ARTificial  I dont know... it just seems to many days, where u cant have any rest!! Maybe I am wrong but my trainning plan looks complitely different to this. ------- BuCki |
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21-04-2005, 04:26 PM
| #8 (permalink) |
| Join Date: Apr 2005 Posts: 19 Rep Power: | terrible schedule IMO bulking routine and 6 days a week should not be used in the same sentance, unless you are juiced up you will NOT grow from doing 6 days straight with no rest chest and back... 2 biggest upper body parts in the same workout? bad idea! 22 sets for abs and traps!! WTF? they are both small muscle groups, 4-6 sets each is enough, they don't need a whole workout legs and shoulders? yet another poor choice, you really should give your upper body a best when you train legs, legs are your biggest bodypart and they deserve their own workout calves abs and forarms? again, these are tiny muscle groups that you can throw in at the end of 1 of your other workouts, and abs 3x a week for bulking? abs are the same as every other muscle group, if you want them to grow they need rest bis and tris - this is probably the only workout in the whole plan that i approve of abs only - waste of a workout "a full body stretch before your workout"... many studies have shown this to be a bad idea, it can actually increase the chances of injury and lead to a drop in muscle strength, NEVER STRETCH A COLD MUSCLE!.. make sure you warm-up by doing some light cardio and a few light warm-up sets before you even think about stretching, personally i stretch inbetween all my lifts, never before personally i feel that routine needs a LOT of work, just my 2 pence |
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