
i've been going to the gym for about a month now and just been going on random things. I want a serious 4 day plan that will
help me to bulk up as fast as possible! I am serious about this and want a killer workout for my whole body. can anyone suggest which muscle groups to train on which day and what sort of excercises to do? thanks in advance
Bobblychondre - Day 1: Legs
ReplyDelete3 sets Reps 8-10
Squats
Leg Press
Calf Raises
Leg Curl
Day 2: Chest & Triceps
3 Sets 8-10 Reps
Bench Press
Incline Dumbell Press
Decline Dumbell Press
Tricep Pushdown
Tricep Extention
Day 3: Back & Biceps
3 Sets 8-10 Reps
Lat PullDown Front/Pullups
Lat Pull Down Rear/Chin Ups
Bent Over Rows/Deadlifts
Barbell Curl
Bicep Curl
Hammer Curl
Day 4: REST
Day 5 : Shoulders
3 Sets 8-10 Reps
Arnold Press
Shoulder Press
Upright Rows
Behind Shrugs
Lateral Raises
Front Raise
Day 6 & 7: REST
88s - the best way is to base your program on compound exercises, not isolating muscle groups completely.
ReplyDeleteDay 1 - Barbell squats, leg extention, leg press, calf press, hip abductors for inside and outside...aim for absolute maximum weight for 3 sets of 10 reps on each exercise.
Day 2 - push day - bench press, shoulder press, dips, seated dips..add extra bicept curls with dumbells or an isolation machine. Same sets as day 1
Day 3 - 45-60 minutes interval training on a cross trainer
Day 4 rest day
Day 5 - pull day - deadlifts, bent over row, lat pull down, seated row.
Day 6 would be interval training again but this would be a 5th day working out so you could skip it and do cardio after weights as long as the weights are done in the sequence I suggest it'll be ok.
Also, you can add abs and core exercises to these on any day, eg leg raises, crunches, dorsal raises.
Nody - Monday: Quads/Biceps steps Reps
ReplyDeleteQuads :
Squat 4 12,10,8,6
Hack Squat 4 12,10,8,6
Dumbbell Step Up 4 12,10,8,6
biceps:
Chin Up 4 10
Prone Dumbbell Incline Curl 3 10 8 6
Alternating Hammer Curl 3 10 8 6
Dumbbell step up - step down close to bench to work quads.
Chins - focus on biceps, not back.
Tuesday - Chest/Calves:
Chest:
Incline Dumbbell Bench Press 4 12,10,8,6
Chest Dip 4 10
Cable Crossover 4 12
Flat Dumbbell Fly 4 12 10 8 6
calves :
Seated Calf Raise 4 10,8,6
Standing Calf Raise (one leg) 315
Cable crossovers - nice and slow, squeeze chest at the top of the movement as if you're trying to crush something between your chest muscles
Wednesday: Rest Day
Thursday - Hamstrings/Back
hamstrings :
Straight Leg Deadlift 4 12,10,8,6
Leg Curl 4 12
Back:
Underhand Barbell Row 4 12,10,8,6
Wide Grip Lat Pulldown (or, Wide Grip Pullup) 4 10
One Arm Dumbbell Row 4 10
Wide Grip Cable Row (overhand grip) 4 12,10,8,6
Deadlifts - Increase weight on each set
Friday - Shoulders/Traps/Triceps
Shoulders/Traps:
Barbell Shoulder Press 4 12,10,8,6
Dumbbell Upright Row 4 12,10,8,6
Prone Reverse Raise 4 12,10,8,6
Behind-the-back Shrug 4 12,10,8,6
Triceps:
Bench Dip 4 10
Lying Triceps Extension 3 10,8,6
Rope Triceps Extension 3 12,10,8
Upright row - make arms right angles when you go up, focus on medial delt.
Rope pulldowns - pull rope apart at the bottom of the movement, don't cheat!
Saturday and Sunday: Rest Days