Ok for this bulking cycle this will be my starting training split and workout.
Goals:
Bulking Duration: 10-12 Months
Muscle Mass Goal: Gain 10 lbs above my previous highest point.
Workout goals: Increase Major Compound Exe.
1.Incline bench.....315x5
2.Barbell Rows......405x5
3.Squats (Deep).....405x5
Workout: Focus on Improving Chest and Back
1.Monday: Upper Chest +Side delt + Calves
2.Tuesday: Back Width + Rear Delt + Bis
3.Wed: Hams + Quads + Calves
4.Thurs: REST
5.Friday: Middle & Lower Chest + Side Delt + Calves
6.Sat: Back Thickness + Rear Delt + Bis
7.Sun: Rest
MONDAY:
CHEST - UPPER
Main Exercise: Incline Bench Press ( Progression using 5x5 Program)
Auxiliary Exe: Incline DB press ( Double Contraction 3x8)
Auxiliary Exe: Low Incline Flys (Tempo 202 – 3 x 10)
SIDE DELT
Exe 1: Lean Away Lateral Raises (2-3 x 10-12)
Exe 2: Incline Bench Lateral Raises (2-3 x 10 Hold Contraction on top)
CALVES (Heavy):
Exe 1: Standing Calf Raises (10 x 10)
Exe 2: One leg Donkey Calf Raises ( 3 x 15)
TUESDAY:
BACK WIDTH
Main Exercise: Weighted Chin-ups (Use Regular Prog Method) 1 warm up set + 4 working sets
Super Set: Straight Arm Pull-down (Tempo 303) + Rope Lat Pull-Downs (3 sec squeeze)
Auxiliary 1: Seated Rope Rowing Torso Bent Forward (303 tempo) 3x10
REAR DELT
Exe 1: Bent over Lateral Raises (2-3 x 10-12)
Exe 2: Standing Row (2-3 x 10 Hold Contraction on top)
BIS:
Exe 1: Z barbell Curl (4 x 8-10) Reg Progression
Exe 2: Dumbbell Hammer Curl ( 2 x 8)
WEDNESDAY:
QUADS
Main Exercise: Squats ( Progression using 5x5 Program)
Auxiliary 1: Front Squats or Leg Press
Auxiliary 1: Walking Lunges
HAMS
Exe 1: Romanian Deads (3x15)
Exe 2: Seated Leg Curls (2-3 x 10)
Exe3: I will change this exe every week
Calves:
Exe 1: Calf Press Machine (3-4 x 50reps)
FRIDAY:
CHEST – MIDDLE & LOWER
Main Exercise: Flat Dumbbell Press ( 1x15 1x10 1x8 1x6 )
Auxiliary Exe: Decline Barbell Press ( Double Contraction 3x8)
Auxiliary Exe: Weighed Dips (Gironda Stile 3x10)
Auxiliary Exe: Optional if I feel good!! Combo Dumbbell-cable press 2x8
SIDE DELT
Exe 1: One arm Cable Laterals (2-3 x 10-12)
Exe 2: Unwinding Press (4 x 6-8 Hold Contraction on top)
CALVES:
Exe 1: Farmers Walk (walking up the stairs) (3 x 20-25 steps)
Exe 2: One leg Calf Raises ( 5 x 10)
SATURDAY:
BACK THICKNESS
Main Exercise: DORIAN BARBELL ROWS (5X5 Prog Method)
Auxiliary 1: Rack Pulls 1 warm up set + ( 3x 6-8)
Auxiliary 1: T-bar Rows 1 warm up set + ( 3x 6-8)
Auxiliary 1: I will change this exe every week (Seated cable rows or DB rows etc)
REAR DELT
Exe 1: High pulley cross-body rear delts (2-3 x 10-12)
Exe 2: Standing Row (2-3 x 10 Hold Contraction on top)
BIS:
Exe 1: Z barbell Curl (4 x 8-10) Reg Progression
Exe 2: Concentration Curl ( 2 x 8) Hold Contraction!!
Take care..and lets put some more beef!!!
