WesCottII
Master Don Juan
Hey guys, just wanted to check that my routine is up to scratch atm.
I'm 5"8, 67kg, objective is to bulk.
Day one
Flat bench 3X8 (max set 100kg)
Incline Bench 3X8 (max set 100kg), smith machine
Cable flies 3X8 (~32kg on each stack)
Close grip bench press 3X8 (max set 60kg)
Day two
Deadlift 2X8, 1X5 (2 @ 110kg 1@ 120/130, platued here)
Bent over Row 3X8 (Max set 80kg)
Pull ups 3 to failure (Own bodyweight + 10/15kgs)
Shrugs 3X8
Some curl (usually cable)
Day three
Squat 2X8 @ 150max 1X20 @100kg
Leg press 3X6 @ 240kg
Clean and press 3X8 @ 50kg
Millitary press 3X8 @70Kg.
I've built it around the big three lifts, and compound excersizes.
Nutrition
A Typical day might look like this:
Breakfast - Weetabix
Pre-workout - Scrambled eggs
Post workout - Cyclone
Post Post workout - Beef
~ Lunch - Tuna,bacon, cheese, lettuce sandwhich (seriously, if god made sandwhiches....)
Dinner - whatever I get given by mother.
Later - beef (again)
Cheers guys.
I'm 5"8, 67kg, objective is to bulk.
Day one
Flat bench 3X8 (max set 100kg)
Incline Bench 3X8 (max set 100kg), smith machine
Cable flies 3X8 (~32kg on each stack)
Close grip bench press 3X8 (max set 60kg)
Day two
Deadlift 2X8, 1X5 (2 @ 110kg 1@ 120/130, platued here)
Bent over Row 3X8 (Max set 80kg)
Pull ups 3 to failure (Own bodyweight + 10/15kgs)
Shrugs 3X8
Some curl (usually cable)
Day three
Squat 2X8 @ 150max 1X20 @100kg
Leg press 3X6 @ 240kg
Clean and press 3X8 @ 50kg
Millitary press 3X8 @70Kg.
I've built it around the big three lifts, and compound excersizes.
Nutrition
A Typical day might look like this:
Breakfast - Weetabix
Pre-workout - Scrambled eggs
Post workout - Cyclone
Post Post workout - Beef
~ Lunch - Tuna,bacon, cheese, lettuce sandwhich (seriously, if god made sandwhiches....)
Dinner - whatever I get given by mother.
Later - beef (again)
Cheers guys.