I'm starting my journal to keep track of what hopefully will be a great gain in strength as well as size...It will be over the course of 3 weeks on original routine and then plan on switching things up a little. My workout split is going to be as follows:
Monday:
5 min. light cardio warmup
squats- 2 light warm up sets
4 sets 5,3,3,1-working sets
DL-2 warm up sets
4 sets 5,3,3,1-working sets
Standing Calf Raise
5 sets 10,8,8,6,6
Tuesday
5 min. light cardio warmup
Incline BB Bench-2 warm up sets
4 sets 5,5,3,1-working sets
Seated DB Shoulder Press-2 warmup sets
5 sets 10,8,8,8,6
Bicep Cable Curl- concentrated
4 sets 10,8,8,6
Tricep Pushdown- (flat bar)
4 sets 8,8,8,6
Bent over DB rear delt-
3 sets 15,12,10
Wednesday-rest
Thursday
5 min. light cardio warmup
Leg Press-2 warm up sets
4 sets 12,10,10,8
Leg Curls-2 warm up sets
4 sets 15,12,12,10
Wide Grip Pulldowns-
4 sets 15,12,10,8
Hyperextensions-
4 sets 12,12,10,10
Friday
5 min. light cardio warmup
Incline DB Bench-2 warm up sets
4 sets 12,10,10,8
DB Lateral Raise-
4 sets 15,12,12,10
Bicep DB Curl-
4 sets 12,10,10,8
Tricep Pushdown-(rope attachment)
4 sets 12,12,10,8
BB Upright Row-
3 sets 15,12,10
Saturday-rest
Sunday-rest
*I have done several splits; push/pull, 3-day splits, etc... but figured I would mix things up a little bit and give this a go...I will start tracking the weights I am doing and post them starting tomorrow. I am just basically trying to just gain strength and size. I will take measurements and post them as well to track progress. Thank you for any feed back you, let me know if you think I should tweak the program a little bit to better fit my goals.
Nutrition:
I will be at about 3500 cal. trying to bulk a bit with about a 40/40/20/ split.
Main sources:
Protein-chicken, fish, pork, whey protein
Carbs-brown rice, sweet potatoes, beans
fats-mostly from fish, almonds, peanut butter
*Will be adjusting accordingly with what I eat on that particular day..
Here is a link to an album and my current physique...
http://www.ironmagazineforums.com/members/91571-albums437.html
Monday:
5 min. light cardio warmup
squats- 2 light warm up sets
4 sets 5,3,3,1-working sets
DL-2 warm up sets
4 sets 5,3,3,1-working sets
Standing Calf Raise
5 sets 10,8,8,6,6
Tuesday
5 min. light cardio warmup
Incline BB Bench-2 warm up sets
4 sets 5,5,3,1-working sets
Seated DB Shoulder Press-2 warmup sets
5 sets 10,8,8,8,6
Bicep Cable Curl- concentrated
4 sets 10,8,8,6
Tricep Pushdown- (flat bar)
4 sets 8,8,8,6
Bent over DB rear delt-
3 sets 15,12,10
Wednesday-rest
Thursday
5 min. light cardio warmup
Leg Press-2 warm up sets
4 sets 12,10,10,8
Leg Curls-2 warm up sets
4 sets 15,12,12,10
Wide Grip Pulldowns-
4 sets 15,12,10,8
Hyperextensions-
4 sets 12,12,10,10
Friday
5 min. light cardio warmup
Incline DB Bench-2 warm up sets
4 sets 12,10,10,8
DB Lateral Raise-
4 sets 15,12,12,10
Bicep DB Curl-
4 sets 12,10,10,8
Tricep Pushdown-(rope attachment)
4 sets 12,12,10,8
BB Upright Row-
3 sets 15,12,10
Saturday-rest
Sunday-rest
*I have done several splits; push/pull, 3-day splits, etc... but figured I would mix things up a little bit and give this a go...I will start tracking the weights I am doing and post them starting tomorrow. I am just basically trying to just gain strength and size. I will take measurements and post them as well to track progress. Thank you for any feed back you, let me know if you think I should tweak the program a little bit to better fit my goals.
Nutrition:
I will be at about 3500 cal. trying to bulk a bit with about a 40/40/20/ split.
Main sources:
Protein-chicken, fish, pork, whey protein
Carbs-brown rice, sweet potatoes, beans
fats-mostly from fish, almonds, peanut butter
*Will be adjusting accordingly with what I eat on that particular day..
Here is a link to an album and my current physique...
http://www.ironmagazineforums.com/members/91571-albums437.html
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