SouthernCross28
Novice
Hi guys,
Just wanted to see if my program looks good to everyone. Started a bulk 13 weeks ago and am putting on roughly 0.5kg a week, increased my workload by a few sets each bodypart and feeling good, strength going up nicely and putting some size on. All sets are done to 10/8/6/6 except Squats and Shoulder Press that are 12/10/8/6/6.
I also do a token cardio session (20 Min) on Tuesday and Saturday to keep myself sane as I have always done cardio (Even though I know most don't while bulking)
Stats - 6"1 1/2, 31yrs old.
Start weight - 88-89kg
Current weight - 95-96kg
Monday - BACK
4 sets Seated Row
3 sets Deadlifts
4 sets Lat pull
4 sets BB rows
2 sets Chins to failure ( 5-8)
Tuesday - CHEST
4 sets Incline Smith
4 sets Bench
3 sets Incline DB
3 sets Decline
Wednesday - RD
Thursday - LEGS
5 sets Squat
3 sets Leg Ext
4-5 sets Leg curl
3 sets Seated Calf
3 sets Stand Calf
Friday - ARMS (Superset last set of each exercise for a pump)
4 sets Bicep Curl
4 sets Preachers
4 sets Seated Curl
4 sets CG Bench
4 sets Pushdowns
4 sets Cable Overhead ( French Press )
Saturday - SHOULDERS
5 sets Seated Military Press ( Smith)
4-5 sets Rear Cable
3 sets Side Lat
3 sets Side cable
4 sets Upright Rows
How does it all look? Let me know if I can improve anywhere.
Thanks Guys
Just wanted to see if my program looks good to everyone. Started a bulk 13 weeks ago and am putting on roughly 0.5kg a week, increased my workload by a few sets each bodypart and feeling good, strength going up nicely and putting some size on. All sets are done to 10/8/6/6 except Squats and Shoulder Press that are 12/10/8/6/6.
I also do a token cardio session (20 Min) on Tuesday and Saturday to keep myself sane as I have always done cardio (Even though I know most don't while bulking)
Stats - 6"1 1/2, 31yrs old.
Start weight - 88-89kg
Current weight - 95-96kg
Monday - BACK
4 sets Seated Row
3 sets Deadlifts
4 sets Lat pull
4 sets BB rows
2 sets Chins to failure ( 5-8)
Tuesday - CHEST
4 sets Incline Smith
4 sets Bench
3 sets Incline DB
3 sets Decline
Wednesday - RD
Thursday - LEGS
5 sets Squat
3 sets Leg Ext
4-5 sets Leg curl
3 sets Seated Calf
3 sets Stand Calf
Friday - ARMS (Superset last set of each exercise for a pump)
4 sets Bicep Curl
4 sets Preachers
4 sets Seated Curl
4 sets CG Bench
4 sets Pushdowns
4 sets Cable Overhead ( French Press )
Saturday - SHOULDERS
5 sets Seated Military Press ( Smith)
4-5 sets Rear Cable
3 sets Side Lat
3 sets Side cable
4 sets Upright Rows
How does it all look? Let me know if I can improve anywhere.
Thanks Guys
