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I'm trying to add a little more bulk and strength. I've gotten pretty good results with my current split, but I'm starting to hit a wall and need to switch things up a bit. I want to start on the program listed below. This is what the 7 day program will look like starting on Monday. Do you guys think it looks good, and if not, what would you change? Thanks!
Also, I know cardio and bulking don't really go together much, but I want to throw some in here. Where would you put it and how much?
Legs:
- Squats (3 sets of 8)
- Leg Press (3 sets of 8)
- Leg Extension (3 sets of 8)
- Standing Calf Raises (4 sets of 15)
Chest:
- Flat Bench Press (3 sets of 8)
- Incline DB Press (3 sets of 8)
- Weighted Dips (3 sets of 8)
- Flat Bench DB Press (3 sets of 8)
- Incline Butterfly (3 sets of 10)
Back:
- SLDL (3 sets of 6)
- Chin-Ups (3 sets of 12)
- Reverse Grip Lat Pulldowns (3 sets of 8)
- Behind Neck Lat Pulldowns (3 sets of 8)
- Barbell Rows (3 sets of 8)
- Pullover Machine (3 sets of 10)
Shoulders:
- Military Press (3 sets of 8)
- DB Shoulder Press (3 sets of 8)
- Lateral Raises (3 sets of 8)
- Reverse Pec-Deck (3 sets of 8)
- Shrugs (4 sets of 10)
Arms:
- Standing Straight Bar Curls (3 sets of 8)
- DB Preacher Curls (3 sets of 8)
- 21's (3 sets)
- Skulls (3 sets of 8)
- Rope Pushdowns (3 sets of 8)
- One-Arm Cable Extensions (3 sets of 8)
Abs/Rest
Repeat
Also, I know cardio and bulking don't really go together much, but I want to throw some in here. Where would you put it and how much?
Legs:
- Squats (3 sets of 8)
- Leg Press (3 sets of 8)
- Leg Extension (3 sets of 8)
- Standing Calf Raises (4 sets of 15)
Chest:
- Flat Bench Press (3 sets of 8)
- Incline DB Press (3 sets of 8)
- Weighted Dips (3 sets of 8)
- Flat Bench DB Press (3 sets of 8)
- Incline Butterfly (3 sets of 10)
Back:
- SLDL (3 sets of 6)
- Chin-Ups (3 sets of 12)
- Reverse Grip Lat Pulldowns (3 sets of 8)
- Behind Neck Lat Pulldowns (3 sets of 8)
- Barbell Rows (3 sets of 8)
- Pullover Machine (3 sets of 10)
Shoulders:
- Military Press (3 sets of 8)
- DB Shoulder Press (3 sets of 8)
- Lateral Raises (3 sets of 8)
- Reverse Pec-Deck (3 sets of 8)
- Shrugs (4 sets of 10)
Arms:
- Standing Straight Bar Curls (3 sets of 8)
- DB Preacher Curls (3 sets of 8)
- 21's (3 sets)
- Skulls (3 sets of 8)
- Rope Pushdowns (3 sets of 8)
- One-Arm Cable Extensions (3 sets of 8)
Abs/Rest
Repeat