FOREVER BULK - WEEK 1

February 12, 2019

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

 

 

 

 



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