HOW DOES THIS LOOK FOR BULKING

FADAWN

FADAWN

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First set heavy. increase weight through the sets. last set half of first.

eat clean 3000 cals a day.




MONDAY CHEST/TRI'S

INCLINE PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

FLAT PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

FLAT FLYS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

DIPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE

TRI PRESS
SETS /REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

TRI PUSH DOWN
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE




TUESDAY BACK/BI'S

WIDE PULL UPS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE

BENTOVER ROWS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE

STIFF LEG DEADS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE

PREACHER CURL
SETS /REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

BARBELL CURL
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE

INCLINE CURLS
SETS /REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2

SET 5 / FAILURE







THURSDAY LEGS

SQUATS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE

DEADLIFTS
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3 /4
SET 4/ 2
SET 5/ FAILURE

LEG EXTENSIONS
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

LEG CURL
SETS/ REPS
SET 1/ 8
SET 2 /6
SET 3/ 4
SET 4/ 2
SET 5/ FAILURE

CALF RAISES
SETS/ REPS
SET 1 /8
SET 2/ 6
SET 3/ 4
SET 4 /2
SET 5 /FAILURE

ABS
SETS /REPS
SET 1 /FAILURE
SET 2 /FAILURE
SET 3 /FAILURE
SET 4 /FAILURE
SET 5 /FAILURE







FRIDAY SHOULDERS/TRAPS

MILITARY PRESS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE

BENTOVER FLYS
SETS /REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4/ 2
SET 5 /FAILURE

FRONT DELT RAISE
SETS/ REPS
SET 1/ 8
SET 2/ 6
SET 3/ 4
SET 4/ 2
SET 5 /FAILURE

WIDE SHRUGS
SETS/ REPS
SET 1 /8
SET 2 /6
SET 3 /4
SET 4 /2
SET 5 /FAILURE
 
CrazyChemist

CrazyChemist

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First set heavy. increase weight through the sets. last set half of first.

eat clean 3000 cals a day.
Confused on the first part. Your first set is heavy, then u are increasing weight with each set but the last set is half the weight of the first?

Also, at 172.2 lbs what is your BMR? 3000cals might not be enough but if you know your body and 3000 does it then go for it. Just saying if you don't see the increase in weight you are looking for might want to up cals to 3500 or more.
 
FADAWN

FADAWN

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Ya the last set is half the weight as the first set then do it to failure. Im going for 3000 because im about 16%bf i think. that and i dont think i can eat that much.
 
CrazyChemist

CrazyChemist

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Ya the last set is half the weight as the first set then do it to failure. Im going for 3000 because im about 16%bf i think. that and i dont think i can eat that much.
Yeah 3000 might be perfect for you just let it be a rolling evaluation. For a lean bulk 3000 should be good for a 172 lb-er. I was 180 and 3500 (with a little assistance) got me to 195 lb. - The goal now is to scrape off about 5-7 lbs. fat without losing muscle, but we wont worry about that till May.
 

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