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View Full Version : Low equipment bulking routine wanted



TheLlama
03-29-2012, 12:50 PM
Hi all
Can someone please help me with a 4 day per week intermediate level bulking routine. A max of 1 hour per day. Can possibly go a bit more. HIIT cardio with an eliptical.
I only have the following equipment: Flat/Incline bench. Barbell. 2 Dumbells. Wheight plates. Exercise Ball. Resistance bands, punching bag and an elliptical orbiter. (Planning on buying an EZ bar soon)
I need to focus on: Pecs, Biceps, Wider shoulders with better posture, Upper legs (femur break recovery) and core strength. I would also like a stronger thicker looking neck.

mrwright
03-29-2012, 04:26 PM
well for the weights,

Chest -- flies flat incline decline, bench flat incline decline, push ups
Biceps -- barbell/dumbbell curls, concentration curls,
Shoulders -- dumbell/barbell shoulder press, upright rows,
Legs -- Squats, lunges
Core -- squats, sit ups, plank,

and cardio, run, elliptical and boxing.