Well, after a long lay off from the gym (like late oct-nov) because of my move, divorce etc...i hadnt been able to get into the gym. Well im all done now, fully divorced, fully moved, and back in business!! Soooo im gonna hit it hard, fast, and intense (sounds like a porn) lol. Ill throw abs somewhere in the mix, not to worried about that though, since Ill be bulking for 20 weeks. Ill be on a very clean, high protein (200g/day) high calorie (4500+/day) diet while bulking. Along with supplements, Animal M-Stak and creatine. Id like to get up to 205lbs or so. Im currently at 181lbs.
Anywho, here's what my routine is gonna look like for the first 6 weeks.
Day1 (monday):
Chest
Incline, decline and flat DB presses.
Weighted Dips
Flys
Shoulders
Seated military press
Kickouts
Standing Military press
Bradford Presses
Day 2 (tuesday)
Back
Deadlifts
bent over rows
T-Bar row
chin ups
power cleans
Shrugs
Wednesday off...
Day 3 (thursday)
Biceps
Hammer curls
standing preacher curl
concentration curls
reverse grip sitting preacher curls
Triceps
Weighted bench dips
cable extensions
Overhead DB extension
skull crushers
Day 4 (friday)
Legs
SQUATS!!
barbell lunges
seated leg curls
stiff legged dead lifts
seated leg presses
Anywho, here's what my routine is gonna look like for the first 6 weeks.
Day1 (monday):
Chest
Incline, decline and flat DB presses.
Weighted Dips
Flys
Shoulders
Seated military press
Kickouts
Standing Military press
Bradford Presses
Day 2 (tuesday)
Back
Deadlifts
bent over rows
T-Bar row
chin ups
power cleans
Shrugs
Wednesday off...
Day 3 (thursday)
Biceps
Hammer curls
standing preacher curl
concentration curls
reverse grip sitting preacher curls
Triceps
Weighted bench dips
cable extensions
Overhead DB extension
skull crushers
Day 4 (friday)
Legs
SQUATS!!
barbell lunges
seated leg curls
stiff legged dead lifts
seated leg presses
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