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Bulking routine - help/advice needed17071

rickyloot private msg quote post Address this user
Hello.

I am looking for some good routine for gaining mass - bulking..

I can go to gym 4,5 or even 6 times a week..

I know that in order to gain I have to eat, but I need some training with that eating

Can somebody suggest me some routine?

thanks
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NickBacon private msg quote post Address this user
Hello man,

As you know you have to eat you probably have an echtomorph body type as me but this has helped me 5 day programme enjoy

Monday: Chest & Triceps

Super Set:
• Bench Press: 4 sets 12, 10, 8, 6
• Incline Fly’s: 4 sets of 10, 10, 8, 8
Single Set:
• Incline Bench: 4 sets of 10, 8, 8, 6,
Single Set:
• Cable Cross Overs: 4 sets of 15, 10, 8, drop set 8, failure
Super Set:
• Incline Chest Press Machine: 4 sets of 10, 8, 8, 6
• Diamond Pushups: 4 sets to failure
Single Set:

• Tricep Straight Bar Pushdowns: 3 sets of 12, 10, 8
Single Set:
• Incline Skull Crushers: 3 sets of 12, 10, 8

Single Set:

• Cable Tricep Kickbacks: 3 sets of 12, 10, 8
Single Sets:
• Quad Extensions: 4 sets of 12, 10, 8, 8
• Standing Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15

• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)


Tuesday: Back & Biceps
Single Set:
• Deadlifts: 4 sets of 15, 10, 8, 6
Super Set:
• Bent Over Rows: 4 sets of 12, 10, 8, 8
• Chainsaws: 4 sets of 12, 10, 10, 8
Single Set:
• Wide Grip Pull Ups: 4 sets, failure
Super Set:
• Seated Rows: 4 sets of 10, 8, 8, 6
• Close Grip Lat Pull Downs: 4 sets of 12, 10, 8, 8
Single Set:
• Incline Back extention: 3 sets of 12
Single Set:

• Easy Bar Bicep Curls 4 sets of 12, 10, 8, 6

Single Set:

• Seated Alternative Dumbbell Curls 4 sets of 15, 12, 10, 8

Single Set:
• Concentration Curls: 4 sets of 8-10
Single Set:
Single Sets:
• Leg extensions: 4 sets of 12, 10, 8, 8
• Standing Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)


Wednesday: Legs/Calves/Cardio
Single Set:
• Squats: 5 sets of 15, 10, 8, 6, 4
Super Set:
• Front Squats: 4 sets of 12, 10, 8, drop set 8, 6
• Hack Squats: 4 sets of 12, 10, 8, drop set 8, 6
Single Set:
• Leg Press: 4 sets of 10, 8, 8, 6
Super Set:
• Quad Extensions: 4 sets of 12, 10, 8, 8
• Lying Leg Curls: 4 sets of 12, 10, 8, 8
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15


Thursday: Shoulders/Abs
Super Set:
• Dumbbell Shoulder Press: 4 sets of 10, 8, 8, 8
• Side Lateral Raises: 4 sets of 12, 10, 8, 8
Super Set:
• Arnold Press: 3 sets of 10, 8, 8
• Upright Rows: 3 sets of 8-10
Super Set:
• Bent Over Lateral Raise: 3 sets of 8-10
• Wide grip pull up 3 sets till failure

Super Set:

• Smith Machine Shoulder Press 4 sets of 12, 10, 8, 6
• Decline push ups 4 sets till failure

Single Set:
• Shrugs: 4 sets of 15
Single Set:
• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)


Friday: Arms/Calves
Super Set:
• Barbell Curls: 4 sets of 10, 10, 8, 8,
• Incline Bench Skull Crushers: 4 sets of 12, 10, 8, drops set 8,8
Super Set:
• Machine Curls: 4 sets of 8-10
• Straight bar Pushdowns: 4 sets of 8-10
Super Set:
• Dumbbell Curls: 4 sets of 8-10
• Kickbacks: 4 sets of 10-12
Super Set:
• Concentration Curls: 4 sets of 8-10
• One Arm Extensions: 4 sets of 10-12
Single Sets:
• Standing Calf Raises: 4 sets of 15
• Seated Calf Raises: 4 sets of 15
Single Set:
• Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
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The Dark
Knight
eknight private msg quote post Address this user
Just... No. -3X
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340621 3 3
destitute