Results 1 to 2 of 2
  1. #1
    New Member
    Join Date
    Nov 2010
    Location
    Lafayette, CA
    Posts
    1

    Hardcore Bulking Routine, 10-12 hrs. weekly

    This is my routine I have been using for about two months now and my gains have been unbelievable. If you have enough time and determination I dare you to try this. Just try a month and you will be astonished.

    Monday Arms Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Biceps
    Barbell Curl 4 10 Sec.
    Triceps
    Barbell Close Grip Bench Press 4 10 Sec.
    Biceps
    Dumbbell Alternate Bicep Curl 3 10 Sec.
    Triceps
    Cable Rope Overhead Triceps Extension 3 10 Sec.
    Biceps
    Cable Standing One Arm Bicep Curl 3 60 Sec.
    Biceps
    Hammer Curls with Rope 3 10 Sec.
    Triceps
    Triceps Pushdown V-Bar 3 10 Sec.
    Biceps
    Preacher Curl Machine 6 10 Sec.
    Triceps
    Triceps Pushdown - Rope 3 10 Sec.
    Triceps
    EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
    Triceps
    Seated Bent-Over Dumbbell Triceps Extension 3 10 Sec.
    Biceps
    EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
    Biceps
    Overhead Cable Curl 3 10 Sec.
    Triceps
    Seated Tricep Dip 5 10 Sec.
    Forearms
    Reverse Barbell Curl 3 10 Sec.
    Triceps
    Kneeling Cable Triceps Extension 3 10 Sec.
    Biceps
    Triple 7 4 10 Sec.
    Triceps
    Weighted Bench Dip 3 60 Sec.
    Forearms
    Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
    Forearms
    Seated Palm-Up Barbell Wrist Curl 3 10 Sec.




    Tuesday Shoulders Back Cardio Abs Forearms Calves Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Shoulders
    Seated Side Lateral Raise 3 10 Sec.
    Shoulders
    Barbell Shoulder Press 3 10 Sec.
    Shoulders
    Barbell Shrug 5 10 Sec.
    Shoulders
    Shrug Machine 5 10 Sec.
    Shoulders
    Barbell Up Right Row 3 10 Sec.
    Shoulders
    Dumbbell Bent Over Delt Raise 3 10 Sec.
    Shoulders
    Dumbbell Front Raise 3 10 Sec.
    Shoulders
    Weight Plate Front Raise 3 10 Sec.
    Shoulders
    Dumbbell Lateral Raise 3 10 Sec.
    Back
    Cable Lateral Raise 3 10 Sec.
    Shoulders
    Cable Internal Rotation 3 10 Sec.
    Shoulders
    Cable External Rotation 3 10 Sec.
    Back
    Back Extensions - Hyperextensions 3 10 Sec.
    Back
    Cable Seated Row 3 10 Sec.
    Back
    Reclined Body Rows 3 10 Sec.
    Back
    Wide-Grip Lat Pulldown 3 10 Sec.
    Back
    Straight Arm Push Down 3 10 Sec.
    Forearms
    Seated Palm-Up Barbell Wrist Curl 5 10 Sec.
    Forearms
    Seated Palms-Down Barbell Wrist Curl 5 10 Sec.
    Lower Legs
    Seated Calf Raise 5 10 Sec.
    Lower Legs
    Standing Calf Raises 5 10 Sec.
    Abs
    Cable Crunch 4 10 Sec.
    Abs
    Crunches with Legs on Bench 3 10 Sec.
    Abs
    Hanging Leg Raise 3 10 Sec.
    Abs
    Weighted Ball Side Bend 3 10 Sec.
    Cardio
    Rowing 1 10 Sec.




    Wednesday Chest Cardio Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Chest
    Barbell Bench Press 3 10 Sec.
    Chest
    Barbell Incline Bench Press 3 10 Sec.
    Chest
    Barbell Decline Bench Press 3 10 Sec.
    Chest
    Bench Press Machine 5 10 Sec.
    Chest
    Barbell one arm bench press Smith Machine 6 10 Sec.
    Chest
    Cable Cross Over 3 10 Sec.
    Chest
    Cable Incline Fly 3 10 Sec.
    Chest
    Lower Cable Crossover 3 10 Sec.
    Chest
    Machine Fly 3 10 Sec.
    Chest
    Push Up 6 10 Sec.
    Cardio
    Step Machine 1 10 Sec.




    Thursday Legs Cardio Abs Forearms Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Lower Legs
    Seated Calf Raise 3 10 Sec.
    Lower Legs
    Standing Calf Raises 4 10 Sec.
    Upper Legs
    Leg Extensions 3 10 Sec.
    Upper Legs
    Single Leg extensions 3 10 Sec.
    Upper Legs
    Seated Leg Curl 3 10 Sec.
    Upper Legs
    Seated single leg curl 3 10 Sec.
    Upper Legs
    Smith Machine Squat 3 10 Sec.
    Upper Legs
    Hack Squat 4 10 Sec.
    Upper Legs
    Lying Machine Squat 3 10 Sec.
    Upper Legs
    One leg machine squat 3 10 Sec.
    Upper Legs
    Thigh Abductor 3 10 Sec.
    Upper Legs
    Thigh Adductor 3 10 Sec.
    Upper Legs
    Hip Flexor Machine 3 10 Sec.
    Forearms
    Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
    Forearms
    Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
    Abs
    Crunches with Legs on Bench 5 10 Sec.
    Abs
    Hanging Leg Raise 3 10 Sec.
    Abs
    Cable Crunch 5 10 Sec.
    Abs
    Dumbbell Side Bend 3 10 Sec.
    Cardio
    Step Machine 1 10 Sec.




    Friday Arms Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Biceps
    Barbell Curl 4 10 Sec.
    Triceps
    Barbell Close Grip Bench Press 4 10 Sec.
    Biceps
    Dumbbell Alternate Bicep Curl 3 10 Sec.
    Triceps
    Cable One Arm Tricep Extension 3 10 Sec.
    Biceps
    Dumbbell Concentration Curls 3 10 Sec.
    Biceps
    Hammer Curls with Rope 5 10 Sec.
    Biceps
    Preacher Curl Machine 6 10 Sec.
    Triceps
    Triceps Pushdown - Rope 6 10 Sec.
    Triceps
    EZ Bar Decline Close Grip Skull Crusher 3 10 Sec.
    Biceps
    EZ Bar Seated Close Grip Concentration Curl 3 10 Sec.
    Biceps
    Triple 7 3 10 Sec.
    Triceps
    Bench Dip 3 10 Sec.
    Biceps
    Overhead Cable Curl 3 10 Sec.
    Triceps
    Close Triceps Pushup 3 10 Sec.
    Triceps
    Seated Tricep Dip 3 10 Sec.




    Saturday Cardio Abs Forearms Calves Add/Edit | Delete
    Body Part
    Exercise Name Set Rest Time S-set Track
    Abs
    Crunches 5 10 Sec.
    Abs
    Leg Raise 3 10 Sec.
    Abs
    Standing Weighted Ab Machine 3 10 Sec.
    Abs
    Cable Crunch 5 10 Sec.
    Abs
    Dumbbell Side Bend 3 10 Sec.
    Forearms
    Seated Palm-Up Barbell Wrist Curl 3 10 Sec.
    Forearms
    Seated Palms-Down Barbell Wrist Curl 3 10 Sec.
    Lower Legs
    Standing Calf Raises 4 10 Sec.
    Lower Legs
    Seated Calf Raise 3 10 Sec.
    Lower Legs
    Calf Press On Leg Press Machine 3 10 Sec.
    Cardio
    Stationary Bike 3 45 Sec.
    Cardio
    Step Machine 3 20 Sec.

  2. #2
    I am interested but have a few questions. It looks like sets and rest on there. How many reps. Also how long on the cardio? About how long does each day take?

Similar Threads

  1. [4 days/week][Bulking][Advanced] Bazza\'s Weekly Routine
    By bazzabaron in forum Bulking Routines
    Replies: 0
    Last Post: 06-25-2012, 03:03 PM
  2. [6 days/week][Bulking][Intermediate] Weekly Routine
    By Prieto_69 in forum Bulking Routines
    Replies: 0
    Last Post: 06-15-2012, 12:16 AM
  3. [3 days/week][Bulking][Intermediate] Weekly Routine
    By misterdesign in forum Bulking Routines
    Replies: 0
    Last Post: 03-15-2011, 02:56 AM
  4. [4 days/week][Bulking][Advanced] Weekly Routine
    By amarksjr in forum Bulking Routines
    Replies: 2
    Last Post: 02-22-2011, 10:29 AM
  5. [4 days/week][Bulking][Beginner] Standard Weekly Routine
    By bradstooksbury in forum Bulking Routines
    Replies: 0
    Last Post: 01-24-2011, 05:40 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •