itzgambino
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Wassup guys, about to start a bulk, I'll be supplementing with AP, Prime, and Jack3d. Cardio will consist of sled-pulling, and sprinting done throughout the week. As far as my program goes its a 4 day split:
day 1 - Chest and bi's
incline db press
smith machine incline (bc I work out by myself)
decline db flies
cable flys
seated db curls
hammer curls
cable concentration curls
(Sometimes ill replace hammer curls with hammering away with a sledgehammer at a tire for 3 intervals)
day 2 - Back & Abs
pull-ups
close grip deadlift
seated rows
full range lat pulldown with cables
rack deadlifts
shrugs
day 3 - rest
day 4 - shoulders and tri's
dumbbell press
standing overhead barbell press
partials
front cable raises with bar
face pulls
weighted dips
half presses
pushdowns
day 5 - legs
walking lunges
squat
leg presses (45 degrees)
hip thrusts
leg curls
calf raises
day 6 - rest
Any suggestions or thoughts? Thx alot!
day 1 - Chest and bi's
incline db press
smith machine incline (bc I work out by myself)
decline db flies
cable flys
seated db curls
hammer curls
cable concentration curls
(Sometimes ill replace hammer curls with hammering away with a sledgehammer at a tire for 3 intervals)
day 2 - Back & Abs
pull-ups
close grip deadlift
seated rows
full range lat pulldown with cables
rack deadlifts
shrugs
day 3 - rest
day 4 - shoulders and tri's
dumbbell press
standing overhead barbell press
partials
front cable raises with bar
face pulls
weighted dips
half presses
pushdowns
day 5 - legs
walking lunges
squat
leg presses (45 degrees)
hip thrusts
leg curls
calf raises
day 6 - rest
Any suggestions or thoughts? Thx alot!