FOREVER BULK - WEEK 1

February 12, 2019 1 Comment

FOREVER BULK - WEEK 1

FOREVER BULK

Week 1:

Monday - February, 4th 2019

Chest/Triceps

1. Flat Bench 

225 x 20 reps, 275 x 12 reps, 315 x 10 reps, 315 x 10 reps, 315 x 10 reps, 365 x 3 reps, 275 x 15 reps

2. Incline Bench 

225 x 15 reps, 315 x 6 reps, 315 x 6 reps, 335 x 3 reps

3. Incline Dumbbell Press (with drop set every set)

120s x 12 reps - drop - 65s x 24 reps,  120s x 10 reps - drop - 70s x 20 reps,  120s x 10 reps - drop - 70s x 20 reps

4. Skull Crushers 

4 sets @ 15 reps

5. Straight Bar Tricep Pushdown 

4 sets @ 15 reps

6. Tricep Rope Pushdown

4 sets @ 15 reps

7. Dumbbell Flat Bench Fly - STRETCH 

60s x 10 reps, 65s x 10 reps, 65 x 10 reps, 50s x 20 reps

 

Tuesday - February, 5th 2019

Shoulders/Delts

1. Dumbbell Military Press

100s x 15 reps, 120s x 12 reps, 120s x 12 reps, 120s x 12 reps, 100s x 20 reps

2. Rotating Shoulder Press - "Arnold's"

120s x 5 reps, 120s x 5 reps, 120s x 4 reps, 100s x 12 reps

3. Hammer Strength Shoulder Press

4 plates each side (4PLES) x 10 reps, 4PLES x 10 reps, 4PLES x 10 reps, 3PLES x 20 reps

4. Smith Machine Single Arm Upright Row

4 Sets x 15 reps (Each Arm - Right/Left) 

5. Smith Machine Shrugs

225 x 25 reps, 315 x 15 reps, 315 x 15 reps, 315 x 15 reps, 225 x Until Failure

6. Stir The Pot - Dumbbell Rotations

3 Sets - 25s x 10 reps out/10 reps in

7. Mac Truck Drivers (Outright Plate Holds)

45lb plate - straight hold 30 seconds each @ 3 sets

 

Wednesday - February, 6th 2019

LEG DAY - JUDGEMENT DAY

*4 Minute Bike Ride Warmup*

*15 Minute Stretch*

1. Back Squat

225 x 10 reps, 315 x 3 reps, 405 x 10 reps, 425 x 8 reps, 455 x 8 reps, 475 x 8 reps

2. Straight Bar Dead Lift

405 x 5 reps, 495 x 12 reps, 585 x 10 reps, 585 x 10 reps

3. Quad Extension Squeezes 

4 Sets x 15 reps 

4. Hamstring Curls

4 Sets x 15 reps

5. Calve Raises

4 Sets x 25 reps

 

Thursday - February, 7th 2019

CORE DAY

1. Mountain Sets (all exercises back to back to back 1 minute rest in between)

4 Sets - 50 Crunches, 30 Seconds Flutter Kicks, 15 Suitcase Crunches, 12 Right Side Suitcase Crunches, 12 Left Side Suitcase Crunches

2. Weight Planks w/45lb Plate

4 Sets x 45 Second Holds (30 seconds rest in-between sets)

3. Row Machine Ab Rollers/Stretch Out w/45lb Plate

4 Sets x 12 reps

4. Suitcase Standalone Crunches

4 Sets x 25 reps

5. Decline Bench Situps

4 Sets x 15 reps (arms behind head entire time w/1 minute rest in-between) 

 

Friday - February, 8th 2019

Back/Biceps

1. Lat Pulldowns

6 sets - 10 reps, 3 reps, 12 reps, 12 reps, 12 reps, 15 reps

2. Dumbbell Holster Curl Pyramid - Increase 5lbs each set

6 sets - 10 reps, 10 reps, 12 reps, 15 reps, 15 reps, 15 reps 

3. Bent Dumbbell Row - Both Arms Same Time

4 sets - 10 reps, 10 reps, 10 reps, 12 reps

4. Straight Bar Curl - 1 minute in between each set

5 sets - 15 reps, 10 reps, 10 reps, 10 reps, 12 reps

5. High Cable Pull (On Lat Row Machine w/Seated Row Handle)

*go down to knees for this, extend and stretch up, pull down*

5 sets - 12 reps, 15 reps, 10 reps, 10 reps 6 reps

6. Single Arm Cable Curl - Individual Sets For Both Arms

4 sets - 15 reps (R/L arms), 10 reps (R/L arms), 10 reps (R/L arms), 10 reps  (R/L arms)

7. Close Grip Pull Up - Stretch Out Ending

4 sets - 10 reps per set - EXTEND SLOW TO STRETCH OUT BICEP HEAD

#THEROADTO300

#300ORDIE

#MULENATION

 

 

 

 



1 Response

Bridgett Horder
Bridgett Horder

December 14, 2019

Hi,

Interested in collaborating with influencers to market your products?

You are welcomed to sign up with the most prominent global influencer network that connects businesses with Instagram influencers proven to attract engaged traffic, amplified brand exposure and loyal customers. You’ll also receive a personalized advanced advertising consultation from our expert advertising team to help you craft effective influencer campaigns and boost your business.

This platform supplies a plethora of influencers in various niches that you can work with for social posts to promote your business and watch them ignite your brand into a hot topic. You’ll also be able to communicate with them directly and create your own offers on which they can bid if you have any unique requests.

You will gain a full directory of verified influencers and advanced analytic tools to examine influencer engagement.

Would you like to sign up?

Find out even more: https://camille.influencershoutout.site/85742namuL

Kind regards,

Bridgett

[Bridgett] sent the message. apple iphone sent the typos.

To : //camille.influencershoutout.site/off/orartsinnac

Leave a comment


Also in The Road to 300

Forever Huge. Forever Large. Forever Bulk.
Forever Huge. Forever Large. Forever Bulk.

March 05, 2019

FOREVER BULK - WEEK 2
FOREVER BULK - WEEK 2

February 20, 2019

The Detour
The Detour

February 04, 2019