AK’s Bulking-Up Journal……
Day 1: Chest – Triceps
Chest: (12 sets)
Pressing movements (barbell or dumbbells) Flat and Incline Bench Press
Flat Bench Press: 3-4 x 4-8 reps
Incline Bench Press: 3 x 4-8 reps
Cable Cross-overs: 3 x 4-8 reps
Bent-arm DB pullover: 2 x 4-8 reps
• I do 4-8 reps Decline Bench press Every now and then
Triceps: (7-9 sets)
Dips: 2-3 x 20 reps or to failure.
Skullcrushers or Close-Grip Bench press or Superset: 2-3 x 8-10 reps
PressDowns: 3 x 4-8 reps
Day 2: Back – Biceps
Back: (10-12 sets)
warm up with 2 sets of pull-ups(garbage sets)
then,
Lying T-bar row 3-4 x 6-8 reps
Wide-Grip Lat Pulldown 3 x 4-8 reps
Hyperextensions 3 x 15-20 reps
Heavy rows 2-3 x 4-8 reps
*I should try Bent-over rows and Deadlifts (just that I have never done it and I have no idea how it is done and what it will replace in my routine
Biceps (7-8 sets)
Barbell curls: 3 x 4-8 reps
Alt Db curls or Alt Hammer Db curls or Alt Incline Db curls at 45 degree: 2-3 x 4-8 reps
Machine Preacher curl or One arm Db preacher curl: 3 x 4-8 reps
Day 3: Deltoids – Traps
Delts: ( 6-8 sets)
Military press: 3 x 4-8 reps
Seated side lateral raise: 3 x 4-8 reps
Cable seated rear lateral raise or Transverse Extension: 2-3 x 4-8 reps
Traps: (4 sets)
Db shrugs or Barbell shrugs 4 x 6-8 reps
Day 4: Legs
Legs: Quads – Hamstrings , Gluteus – Calves (10-15 sets)
Hack Squat: 4 x 10- 12 reps
Squat:3-4 x 8-10 reps
Leg Curl: 3 x 4-8 reps
Leg Press: 2 x 4-8 reps
Calf raise machine : 4 x 4-8 reps
Abs 2-3 times a week after the Work-out .
-I am 1.74 cm , 140 lbs.
-My goal is to be Lean and Cutt , Big but not Huge.
-Im eating like 5-6 meals a day in the form of 1.3 gm protein per Body weight and 2-3 gm carbohydrate per body weight , multivitamin , protein shake 1-2 scoopes a day .
In my country it seems very hard to count every calorie so let’s say that I m eating as much as I can .
Your Advice ??? critique this please especially Diesel , Semag and Madgame .
Day 1: Chest – Triceps
Chest: (12 sets)
Pressing movements (barbell or dumbbells) Flat and Incline Bench Press
Flat Bench Press: 3-4 x 4-8 reps
Incline Bench Press: 3 x 4-8 reps
Cable Cross-overs: 3 x 4-8 reps
Bent-arm DB pullover: 2 x 4-8 reps
• I do 4-8 reps Decline Bench press Every now and then
Triceps: (7-9 sets)
Dips: 2-3 x 20 reps or to failure.
Skullcrushers or Close-Grip Bench press or Superset: 2-3 x 8-10 reps
PressDowns: 3 x 4-8 reps
Day 2: Back – Biceps
Back: (10-12 sets)
warm up with 2 sets of pull-ups(garbage sets)
then,
Lying T-bar row 3-4 x 6-8 reps
Wide-Grip Lat Pulldown 3 x 4-8 reps
Hyperextensions 3 x 15-20 reps
Heavy rows 2-3 x 4-8 reps
*I should try Bent-over rows and Deadlifts (just that I have never done it and I have no idea how it is done and what it will replace in my routine
Biceps (7-8 sets)
Barbell curls: 3 x 4-8 reps
Alt Db curls or Alt Hammer Db curls or Alt Incline Db curls at 45 degree: 2-3 x 4-8 reps
Machine Preacher curl or One arm Db preacher curl: 3 x 4-8 reps
Day 3: Deltoids – Traps
Delts: ( 6-8 sets)
Military press: 3 x 4-8 reps
Seated side lateral raise: 3 x 4-8 reps
Cable seated rear lateral raise or Transverse Extension: 2-3 x 4-8 reps
Traps: (4 sets)
Db shrugs or Barbell shrugs 4 x 6-8 reps
Day 4: Legs
Legs: Quads – Hamstrings , Gluteus – Calves (10-15 sets)
Hack Squat: 4 x 10- 12 reps
Squat:3-4 x 8-10 reps
Leg Curl: 3 x 4-8 reps
Leg Press: 2 x 4-8 reps
Calf raise machine : 4 x 4-8 reps
Abs 2-3 times a week after the Work-out .
-I am 1.74 cm , 140 lbs.
-My goal is to be Lean and Cutt , Big but not Huge.
-Im eating like 5-6 meals a day in the form of 1.3 gm protein per Body weight and 2-3 gm carbohydrate per body weight , multivitamin , protein shake 1-2 scoopes a day .
In my country it seems very hard to count every calorie so let’s say that I m eating as much as I can .
Your Advice ??? critique this please especially Diesel , Semag and Madgame .
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