BigEasy87
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Ok guys I have taken a month off from lifting for the holidays and am looking to get back into my routine.
My goal is to reach 180 lbs over a four month period, I am currently at 174 lbs
The main objective is to gain as much lean mass as possible, eating mostly lean chicken and turkey
My workout regimine looks like this, I wanted to try something new and have three days of rest per week.
Sat: Legs
Squat: 4x10
Leg extentions 4x10
Leg curls 4x10
Calf raises 4x10
Wed: Full body
Incline Dumbbell Bench Press 4x10
Lying Tricep Extension 4x10
Dumbbell Curl 4x10
Shrugs 4x15
Wide Grip Pull Down 4x10
Fri: Full body
Barbell Bench Press 4x10
Bar Cable Extension 4x10
Standing Hammer Curl 4x10
Side raises 4x10
Close Grip Pull Down 4x10
Mon: Full body
Cable Crossovers 4x10
One Arm Dumbbell Extension 4x10
Preacher Curl 4x10
Dumbbell Reverse Fly 4x10
Floor Row 4x10
Any tips on this routine and food suggestions for lean bulking would be greatly appreciated
My goal is to reach 180 lbs over a four month period, I am currently at 174 lbs
The main objective is to gain as much lean mass as possible, eating mostly lean chicken and turkey
My workout regimine looks like this, I wanted to try something new and have three days of rest per week.
Sat: Legs
Squat: 4x10
Leg extentions 4x10
Leg curls 4x10
Calf raises 4x10
Wed: Full body
Incline Dumbbell Bench Press 4x10
Lying Tricep Extension 4x10
Dumbbell Curl 4x10
Shrugs 4x15
Wide Grip Pull Down 4x10
Fri: Full body
Barbell Bench Press 4x10
Bar Cable Extension 4x10
Standing Hammer Curl 4x10
Side raises 4x10
Close Grip Pull Down 4x10
Mon: Full body
Cable Crossovers 4x10
One Arm Dumbbell Extension 4x10
Preacher Curl 4x10
Dumbbell Reverse Fly 4x10
Floor Row 4x10
Any tips on this routine and food suggestions for lean bulking would be greatly appreciated