Barri's Bad-Ass Bulk (Weeks 1, 3, & 5)

Plan Details

The Barri's Bad-Ass Bulk (Weeks 1, 3, & 5) routine by Barriu2 is a 9 day workout plan. It is a advanced level plan to achieve bulking fitness goals.

Plan Description

-- Do every exercise with a 301 tempo. (1 beat to lift the weight and 3 beats to release it; FULL EX... Read More

-- Do every exercise with a 301 tempo. (1 beat to lift the weight and 3 beats to release it; FULL EXTENSIONS WITH NO PAUSES AT EITHER END OF THE MOTION!) This may require you to start with lighter weights than usual at the start. -- For every exercise, increase the weight as you decrease reps. The first exercise in each routine also includes two warm-up sets: 10 reps at 60% and 8 reps at 80%. (e.g. If your first set of 12 is with 30 pounds, do a 10 rep warm-up with 17.5 pounds and an 8 rep warm-up with 25 pounds.) -- Focus on full extensions, clean movements, and isolating the muscle that's being worked. Avoid if at all possible using jerking or slinging motions to get the weight up. If you can't lift it slowly and smoothly, drop the weight. -- Ab Power: use as much weight as you can until you reach the desired number of reps. Then increase the weight. Form is vital: don't let other parts of your body (back, neck, shoulders) get involved in weighted abdominal exercises. >>>>Dumbbell Leg Raises: try to use weight clenched between your feet. Use caution to avoid dropping the weight on your face. -- Ab Control: do every single motion with a 404 tempo (4 beats to clench, 4 to release, and zero pausing at either end of the motion; your muscles should be constantly engaged). >>>>Curl-Up Arms Straight: starting with pushing your chin into your chest, curl your entire body upwards while keeping your arms extended forward in a relaxed state (don't thrust or reach with your arms). >>>>Planks: start with a 30 second plank. Increase each plank by 5 seconds for as long as you do this routine. >>>>Thin Tummy & Cycle Leg: lie on your back with your knees bent and your feet flat on the floor. Suck in your stomach as hard as you can and keep it there; rest the fingers of both hands on your tightened stomach to maintain awareness of the tension and to note if you begin to unclench. While keeping your stomach sucked in as tightly as possible, take four seconds to slowly extend your left leg forward until it is parallel to (but NOT resting on) the floor. Then take four seconds to return the leg back to starting position. Do this again with the right leg. That counts as one repetition. -- Ab Stamina: when possible, complete these reps as quickly as you can without resorting to sloppy form. Controlled speed is key (try to keep the same tempo at all times). >>>> Push-Up Hold w/Arm & Leg Raise: get into plank position. Carefully raise and extend your right arm outward, keeping it straight with your body. Then raise and extend your left leg backward, keeping it straight. Hold this position for 3 seconds, then return to plank position. That is one rep. Continue using the other arm and leg. When this becomes easy to do, instead of increasing reps, increase hold time from 3 to 5 seconds and so on. >>>>Air Bike: 1 rep = a count of four. In other words, you touch your right elbow to your left knee (1), then the left elbow to right knee (2), then repeat both (3 & 4). That equals one rep. Make sure to fully extend the leg that is not touching the elbow. Also make sure NOT to clasp your hands behind your head. Either clasp them at the very base of your neck, or rest your fingers on your temples or the top of your head.