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  1. #1
    Junior Member
    Join Date
    Nov 2010
    Posts
    2

    My "beginners" bulking workout.. 4 days/week

    Monday and Friday:
    Chest - Bench Press Machine [4 x 8-12] 30-60 Sec.
    Chest - Machine Incline Chest Press [3 x 8-12] 30-60 Sec.
    Triceps - Dip [3 x Max] 30-60 Sec.
    Back - Cable Seated Row - [4 x 8-12] 30-60 Sec.
    Back - Wide-Grip Lat Pulldown [3 x 8-12] 30-60 Sec.
    Back - Back Extensions - Hyperextensions [3 x 8-12] 30-60 Sec.
    Shoulders/back - Reverse Pec dec [4 x 8-12] 30-60 Sec.
    Shoulders - Dumbbell Lateral Raise [4 x 8-12] 30-60 Sec.
    Abs x Ab Crunch Machine [3 x Max] 30-60 Sec.

    Cardio - Stationary Bike 20 mins hard interval
    Wednesday and Sunday:

    Upper Legs - Leg Extensions [3 x 8-12] 30-60 Sec.
    Upper Legs - Leg Press [3 x 8-12] 30-60 Sec.
    Upper Legs - Seated Leg Curl [4 x 8-12] 30-60 Sec.
    Lower Legs/calves - Seated calves extensions [4 x 8-12] 30-60 Sec.
    Biceps - Barbell Curl [4 x 8-12] 30-60 Sec.
    Triceps - Cable Triceps Pushdown [4 x 8-12] 30-60 Sec.
    Abs - Ab Crunch Machine [3 x Max] 30-60 Sec.

    Cardio - Stationary Bike 20 mins hard interval


    Feedback wanted... :-)
    Last edited by bhagen; 11-28-2010 at 10:35 AM.

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