Lean Bulking routine.

  1. Lean Bulking routine.


    Hello all, this is my first post and damn it is good to be here.
    I am currently doing a bit of a random workout mostly because I have very limited equipment my gym membership expired and I do not feel like buying another month when I am only going to be here for another week.

    So here is my plan on getting back in the saddle.

    Monday: Shoulders
    Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
    Laterals: 3x10 reps then 3 drop sets back to back
    Bent over laterals: 3x10 reps then 3 drop sets back to back
    One arm Dumbbell press: 3 sets of 8-10
    Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)

    Tuesday: Back
    Pull ups: 3xfail
    Deadlifts: 3 warmup sets, 2 working sets 8-10
    T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
    Barbell Rows: 3x8-10
    Croc rows: 3x20
    Hyperextensions: 3x20 holding a 45 plate
    Shrugs: 3x8-10

    Wednesday: HIIT
    Jump rope: 1 minute on 30 seconds off for 20 sets

    Thursday: Chest
    Bench: 3 warmup sets 2 working sets 8-10
    Flyes: 3x8-10 trying to go pretty heavy on these
    Weighted dips: 3x10
    Incline dumbbell press: 3x8-10

    Friday: Legs
    Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
    Squats warmup 3x8, working 4x8
    Leg press: 3x20
    Hip thrusts: 3x10
    Dumbell Lunges: 3 sets
    Donkey calve raises: 3x20
    Seated calf raises: 3x15

    Saturday: Arms
    Close grip bench: Warm up 2x8-10, 3x8-10
    Weighted neutral grip chins: 3x8-10

    Superset
    Barbell curls: 3x8-10
    Skull crushers: 3x8-10

    Superset
    Concentration curls: 3x10
    Tricep kickbacks: 3x20




    How does it look? Questions/comment/concerns always welcomed.


  2. I will also be doing moderate cardio Tuesday/Thursday/Sunday.

  3. No one?
    •   
       


  4. Try to do your compounds lifts first, for example on back day do deadlift first, and on leg day do squats first

  5. So this is it?


    Monday: Shoulders
    Military Press: 3 warmup sets 10 reps 2 workout sets of 8-10
    Laterals: 3x10 reps then 3 drop sets back to back
    Bent over laterals: 3x10 reps then 3 drop sets back to back
    One arm Dumbbell press: 3 sets of 8-10
    Front plate raises: 45lbs 10x10 (just because 45lbs isnt that heavy)

    Tuesday: Back
    Deadlifts: 3 warmup sets, 2 working sets 8-10
    Pull ups: 3xfail
    T-bar rows: 3 sets 8-10 then strip plate sets till there is no weight
    Barbell Rows: 3x8-10
    Croc rows: 3x20
    Hyperextensions: 3x20 holding a 45 plate
    Shrugs: 3x8-10

    Wednesday: HIIT
    Jump rope: 1 minute on 30 seconds off for 20 sets

    Thursday: Chest
    Bench: 3 warmup sets 2 working sets 8-10
    Flyes: 3x8-10 trying to go pretty heavy on these
    Weighted dips: 3x10
    Incline dumbbell press: 3x8-10

    Friday: Legs
    Squats warmup 3x8, working 4x8
    Leg curls: warmup 3x10, 4x10 working with 20 partials immediately after the last set
    Leg press: 3x20
    Hip thrusts: 3x10
    Dumbell Lunges: 3 sets
    Donkey calve raises: 3x20
    Seated calf raises: 3x15

    Saturday: Arms
    Close grip bench: Warm up 2x8-10, 3x8-10
    Weighted neutral grip chins: 3x8-10

    Superset
    Barbell curls: 3x8-10
    Skull crushers: 3x8-10

    Superset
    Concentration curls: 3x10
    Tricep kickbacks: 3x20

  6. I would say add more bench to chest and more deads to back... T-bar rows and bend rows look good.
    Y warmup with deads and bench? why not do a pre-working set warmup and then give it ur all on the working sets?

    and y all pullups to fail?
    WORK-EAT-LIFT-MMA-SLEEP

  7. Why not stop like 2-3 reps before failure, rest, then do the same?
    WORK-EAT-LIFT-MMA-SLEEP

  8. I am thinking I will switch it to 4 working sets of bench and deadlifts also change to less warm up sets probably just one at 135 just to get the muscles moving. I guess I will do less then failure to on pull ups.

  9. how long have you been lifting?

    why don't you run a program that is tried and true rather than create your own

  10. Been lifting for 3 years. Tried alot of programs, from 3x week full body, 5x5, german high volume, starting strength (when I started), dorian yates's old routine, Arnolds old routine (which worked but sucked), a push/pull/legs routine and a 5 day split.

    Quote Originally Posted by carpee View Post
    how long have you been lifting?

    why don't you run a program that is tried and true rather than create your own

  11. one thing bro, don't just do whatever anyone of us says... I have also been liftig for 3 years and trust me my body's awful! but still we gotta do what works for us... it's trial and error...
    WORK-EAT-LIFT-MMA-SLEEP

  12. Quote Originally Posted by zubda345
    one thing bro, don't just do whatever anyone of us says... I have also been liftig for 3 years and trust me my body's awful! but still we gotta do what works for us... it's trial and error...
    this...

    my best gains have come from times I had high intensity and busted my ass rather than shooting for a specific volume
  

  
 

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