It’s been a while, so I thought I’d post what I’m doing currently and ask for any advice you can give. I’m 5 10, ~188 and bulking. You know the drill. Anything missing, or in need of tweaking do you think?
Monday: Chest/Triceps/Delts
BB Flat: 3 or 4 sets, 3-8 reps
BB Decline: 3 or 4, 3-8 reps
BB Incline: 3 or 4, 3-8 reps
Cable flyes or cable benching: 3 sets, 8-15 reps
Dips or CG Benching: 3 sets, ~10 reps
Military presses: 1 set, as many as I have left in me.
notes: I rotate what comes first each week. Whatever was last the previous week is done first in the current week. So if I go Flat, Incline, Decline one week, the next week I would go Decline, Flat, Incline, and then the following week Incline, Decline, then Flat. Whatever I do first typically gets 4 sets. I mix it up every few weeks and use DBs on one or more exercises instead of BB’s
Tuesday: Legs
Squats: 4 sets, 3-8 reps
Glute Ham Raises: 3 sets, 6-10 reps
Front Squats or Leg extensions (something quad based): 3 sets, 3-8 reps.
BB or Standing Calf Raises: 3 sets, 8-15 reps
Seated Calves: 1 or 2 sets, 8-15 reps
notes: Sometimes I’ll do box squats instead of regular squats. I’m still working on activating my hams/ass more on squats. I seem to need to go nearly ass to grass to get that to happen though, which is fine by me.
Wednesday: Cardio
Incline walking: ~3.5 mph, ~12% incline, half hour.
Thursday: Back/Traps/ Biceps/(hamstrings sometimes)
Weighted Pullups: 4 sets, 3-12 reps
Rows (DB, BB, T-Bar, depends on mood): 3 sets, 3-8 reps
BB Rack Pulls, or Deadlifts: 2 or 3 sets, 6-8 reps
DB Curls: 1 sets, 8 reps or so.
notes: I’m following CC’s advice on this, Hit it hard & heavy and don’t get hung up on volume. My biceps tend to grow like weeds no matter what I do, so I’ll even skip the curling 1/2 the time.
Friday: off
Saturday: Cardio
Incline walking: ~3.5 mph, ~12% incline, half hour.
Sunday: Off
So is there anything glaring that’s missing, or any suggestions on things to change up or completely overhaul??