Let the bulking begin!
Fall is here, winter is around the corner, and shirt off summer is far, far away. That means it is time to put the 6 pack away and pile on some muscle mass. This is a great time of year. Why? Because you get to indulge on more goodies and food while also lifting big weights and watching your arms, chest, shoulders, legs and back grow. What could be better? So to start off the bulking season, we are going to hit our chest and triceps. Tomorrow Back and Biceps and then Legs on Friday. There will be more rest days involved in this routine, but make sure you are still jogging and doing light cardio. You need to keep your heart and lunges healthy too!
1. Incline Bench Press: 5 sets (12, 12, 10, 8, 6)
2. Flat Dumbbell Press: 5 sets (12, 12, 10, 8, 6)
3. Cable Fly: 4 sets (10, 8, 6, 6)
4. Dips: 3 sets (8, 8, 8) - strap weight on you if you need to
5. Close Grip Bench Press: 3 sets (8, 8, 8)
6. Triceps Extensions: 3 sets (8, 8, 8)
7. Decline Bench Press: 3 sets (10, 10, 10)
8. Kick-backs: 3 sets (8, 8, 8) - each arm
9. Diamond Push-ups: 3 sets (each till failure)
Fall is here, winter is around the corner, and shirt off summer is far, far away. That means it is time to put the 6 pack away and pile on some muscle mass. This is a great time of year. Why? Because you get to indulge on more goodies and food while also lifting big weights and watching your arms, chest, shoulders, legs and back grow. What could be better? So to start off the bulking season, we are going to hit our chest and triceps. Tomorrow Back and Biceps and then Legs on Friday. There will be more rest days involved in this routine, but make sure you are still jogging and doing light cardio. You need to keep your heart and lunges healthy too!
1. Incline Bench Press: 5 sets (12, 12, 10, 8, 6)
2. Flat Dumbbell Press: 5 sets (12, 12, 10, 8, 6)
3. Cable Fly: 4 sets (10, 8, 6, 6)
4. Dips: 3 sets (8, 8, 8) - strap weight on you if you need to
5. Close Grip Bench Press: 3 sets (8, 8, 8)
6. Triceps Extensions: 3 sets (8, 8, 8)
7. Decline Bench Press: 3 sets (10, 10, 10)
8. Kick-backs: 3 sets (8, 8, 8) - each arm
9. Diamond Push-ups: 3 sets (each till failure)
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