luka5
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MONDAY: Deadlifts 2x6
Pullups 2x8
DB Rows 2x10-12
Seated Rows 2x10-12
DB Curls 2x6-8
BB Curl 1x6-8
WEDNESDAY: Flat DB Press 2x5-7
Incline DB Press 2x6-8
DB Fly's 2x10
Dips 1x max reps
Seated DB Press 2x6-8
Close Grip Bench 2x6-8
FRIDAY:
Squat 4x6-10
Hack Squats 4x10
Leg Curls 2x6
DB RDL's 2x6
Calf Raises 4x10 (3 second negative, 3 second contraction)
Every set to failure (on deadlfits and suats - when form goes down)
Abs throwed in here and there
what do you think? my priority is bulking (so I included many compounds and rather low reps)
Pullups 2x8
DB Rows 2x10-12
Seated Rows 2x10-12
DB Curls 2x6-8
BB Curl 1x6-8
WEDNESDAY: Flat DB Press 2x5-7
Incline DB Press 2x6-8
DB Fly's 2x10
Dips 1x max reps
Seated DB Press 2x6-8
Close Grip Bench 2x6-8
FRIDAY:
Squat 4x6-10
Hack Squats 4x10
Leg Curls 2x6
DB RDL's 2x6
Calf Raises 4x10 (3 second negative, 3 second contraction)
Every set to failure (on deadlfits and suats - when form goes down)
Abs throwed in here and there
what do you think? my priority is bulking (so I included many compounds and rather low reps)