My Bulking Program

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fitwes16

0
2 Bench Press (pyramid 10,8,6) Lower weight to failure
Incline Bench (1 x 8) LWF LWF= lower weight to failure
Decline Bench (1 x 8) LWF pyramid=one set of each number of reps listed
Pushups (2 sets failure)
db Butterfly (3 x 10)


3 Edge Abs/ Cardio (punching bag, brief run maybe 10 or 15 minutes)


4 Leg Extensions (2 x 10)
Leg Curls (2 x 10)
Squat (Pyramid 12,10,8)
seated Rows (2 x 10)
Biceps preacher curl (Seated EZ bar 2 x 10 grip close and out)
Triceps (Skull crushers 3x10)
Weighted Lunges (2x10)

5 Edge Abs



6 Military Press (Pyramid 12,10,8) LWF
Power Clean (Pyramid 8,6,4)
dumbbell Shrugs (12x3)
Pull ups (2 sets failure)
Pull downs on machine (2 x 10)






7 Dead Lift (Pyramid 8,6,4)
Bicep (Dumbell 21’s, incline hammers, and chinups 2 sets)
Triceps (Close Grip Bench 12,10,8 pyramid)
dumbbell Deltoids (3x10)
weighted Calf Raises (3x10)
Edge Abs

Just to clarify Edge abs is an ab program Edgerin James does 5 days a week designed by his trainer at Miami University.I don't have it on here but it's very complex and works great. I know 2x10 is light but i work out the same muscle with many different excercises in a day so I am keeping it light and variated. I also don't do a lower weight to failure every week only when I feel I can handle it without hurting myself.Any suggestions for me? Thanks!
 
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what are the numbers? There is no 1.
 
None of this makes sense, is this all in one day, or are these different days, if so it's a crappy split. I would also stick to a set number of sets and reps rather than pyramiding. Bulking is more about the food too, not a "bulking program."
 
fitwes16 said:
ok so what do you reccomend I change?
Click to expand...

I prefer not to be rude, but scrap the program.

First of all, you need to give your body time to rest. Diets give you protein to rebuild and increase the broken down muscles, but only rest lets you build it up.

Secondly, there is two types of programs you should think about. Push/Pull/Leg and Full BOdy. You really have neither, so you decide. If you don't know what each is, I'll explain.

Push/Pull/Leg simply means Chest, Shoulders and Tris/Back and Biceps/Legs. Pushing is generally exercises such as Bench Press, Military Press, and Tricep Pushdowns. Pulling is generally exercises such as Deadlift, Barbell Curls and Cable Rows. Legs... self explanitory.

Full Body is basically a combination of isolation and compound exercises that targets each main muscle group (chest, back, lats, tricep, bicep, quads, hams, calves, forearms, shoulders, traps), and puts it into one workout with generally one set of each (excluding warm up). This is a convinent mass builder if you dont care what part of the body grows.


And yeah, anything else can be answered by others.
 
CScheiner said:
I prefer not to be rude, but scrap the program.

First of all, you need to give your body time to rest. Diets give you protein to rebuild and increase the broken down muscles, but only rest lets you build it up.

Secondly, there is two types of programs you should think about. Push/Pull/Leg and Full BOdy. You really have neither, so you decide. If you don't know what each is, I'll explain.

Push/Pull/Leg simply means Chest, Shoulders and Tris/Back and Biceps/Legs. Pushing is generally exercises such as Bench Press, Military Press, and Tricep Pushdowns. Pulling is generally exercises such as Deadlift, Barbell Curls and Cable Rows. Legs... self explanitory.

Full Body is basically a combination of isolation and compound exercises that targets each main muscle group (chest, back, lats, tricep, bicep, quads, hams, calves, forearms, shoulders, traps), and puts it into one workout with generally one set of each (excluding warm up). This is a convinent mass builder if you dont care what part of the body grows.


And yeah, anything else can be answered by others.
Click to expand...


ok so what do I need to change? Order? Am I working too hard? I think a push pull sounds better. Where can I find a good push/pull? Thanks
 
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