u2pride
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Hi all,
this is last week from John Meadows Gamma Bomb (hypertrophy program), and I would like to back to basics with General Bulking Routine (Lyle McDonald).
New routine will be:
Lower A: Squat 4x6; RDL 4x6; Lunge 3x10; Seated Leg Curl 3x10; Standing Calf 4x15; Rear Delt Raise 3x10.
Upper A: Bench Press 4x6; Meadows Row 4x6; Incline DB Press 3x10; Lat Machine 3x10; DB Lateral Raise 3x10; Rope Pushdown 3x8; Hammer Curl 3x8.
Lower B: Deadlift 4x6; Leg Press 4x6; Standing Leg Curl 3x10; Leg Extension 3x10; Seated Calf 4x15; Rear Delt Raise 3x10.
Upper B: Incline Bench Press 4x6; Chin Up 4x6; Dips 3x10; DB Row 3x10; DB Lateral Raise 3x10; CGBP 3x8; Barbell Curl 3x8.
Week 1 80% 1RPM
Week 2 85% 1RPM
Week 3-7 85% 1 RPM (I'll try to add some reps on main lift)
Week 8 Deload
What did you think about?
this is last week from John Meadows Gamma Bomb (hypertrophy program), and I would like to back to basics with General Bulking Routine (Lyle McDonald).
New routine will be:
Lower A: Squat 4x6; RDL 4x6; Lunge 3x10; Seated Leg Curl 3x10; Standing Calf 4x15; Rear Delt Raise 3x10.
Upper A: Bench Press 4x6; Meadows Row 4x6; Incline DB Press 3x10; Lat Machine 3x10; DB Lateral Raise 3x10; Rope Pushdown 3x8; Hammer Curl 3x8.
Lower B: Deadlift 4x6; Leg Press 4x6; Standing Leg Curl 3x10; Leg Extension 3x10; Seated Calf 4x15; Rear Delt Raise 3x10.
Upper B: Incline Bench Press 4x6; Chin Up 4x6; Dips 3x10; DB Row 3x10; DB Lateral Raise 3x10; CGBP 3x8; Barbell Curl 3x8.
Week 1 80% 1RPM
Week 2 85% 1RPM
Week 3-7 85% 1 RPM (I'll try to add some reps on main lift)
Week 8 Deload
What did you think about?