HOW DOES THIS LOOK FOR BULKING

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    FADAWN's Avatar
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    HOW DOES THIS LOOK FOR BULKING


    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

  2. New Member
    TipTopShape's Avatar
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    Looks ok to me.
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    Quote Originally Posted by FADAWN View Post
    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.
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  4. New Member
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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.
  5. Senior Member
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    Quote Originally Posted by FADAWN View Post
    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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