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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.

  2. #2
    If you are looking to bulk, you may want to consider limiting yourself to one or two body parts per day and going a bit heavier for four/five days each week. Your split seems to hit every body part, but I'm not sure if it will be enough stress to prompt growth in the long run. It will really come down to how much, if any, you have done in the past and how easily you gain.

    Ultimately, the only thing that matters is what works for you. If you are seeing consistent results with a particular split, stick with it and always go for a little more weight or one more rep.

    That being said, my suggestion would be to try something like:

    Monday: Chest
    Tuesday: Biceps and Core
    Wednesday: Shoulders
    Thursday: Back
    Friday: Legs and Core
    Saturday and Sunday: Rest Days (or Light Cardio if you feel necessary)

    A few tips regardless of the split you are using:

    1. Focus on the simple heavy weight movements and watch your form.
    2. Keep your protein intake up and limit your sugar based carbs.
    3. Make sure you and your spotter are always on the same page.

    Good luck and let us know how it turns out.

    //Renesis\\

  3. #3
    Since this is a beginners bulking routine you should stick to the basics (bench, squat, deadlift) to see the best results. Check out [url]http://www.mensjournal.com/trainingprogram/2[/url]

    If your serious you should get Mark Rippetoe's book Starting Strength and check it out: [url]http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?s=books&ie=UTF8&qid=1291170813&sr=1-1[/url]

  4. #4
    Quote Originally Posted by bmcgarry84 View Post
    If your serious you should get Mark Rippetoe's book Starting Strength and check it out: [url]http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?s=books&ie=UTF8&qid=1291170813&sr=1-1[/url]
    This is one of the best things you could do.

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