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