Help with program.
I have just completed the P90X three month system and have nothing but good things to say about it. I lost 20 lbs in three months and doubled my strength and endurance. Now its time to build some bulk.
I have a Powertec WB-LS and a few free weights and would like to start a bulking program with four workouts a week keeping each to 30 or 45 minutes. I have read a lot of posts both here and other internet sites and wanted to get some feedback before I start to get the most out of my effort.
Day 1 �?? Legs
Warm - up 5 minutes
Leg Extensions �?? 4 x 6-8 to failure
Leg Curls �?? 4 x 6-8 to failure
Squats �?? 4 x 6-8 to failure
Calf raises - 4 x 6-8 to failure
Isometrics to build pump
Stretch
Day 2 �?? Stretch 45 minutes
Day 3 �?? Back
Warm - up 5 minutes
Low Rows �?? 4 x 6-8 to failure
Lat Pull Down �?? 4 x 6-8 to failure
Dead Lift - 4 x 6-8 to failure
Isometrics to build pump
Stretch
Day 4 �?? Cardio 60 minutes
Day 5 �?? Chest
Warm - up 5 minutes
Dips �?? 4 x failure
Bench Press �?? 4 x 6-8 to failure
Incline Press �?? 2 x 6-8 to failure
Decline Press �?? 2 x 6-8 to failure
Isometrics to build pump
Stretch
Day 6 �?? Cardio 60 minutes
Day 7 �?? Arms/Forearms
Compound - Bar Curl/Tricep Press down �?? 4 x 6-8 to failure
Compound - Dumbell Curl/Laying Tricep Extension �?? 4 x 6-8 to failure
Forearm curls - 4 x 6-8 to failure
Isometrics to build pump
Stretch
Any comments welcome.
-L_G_K