FOREVER BULK - WEEK 2

February 20, 2019

FOREVER BULK

Week 2:  Heavy 3 Rep

Monday - February, 11th 2019

Chest/Triceps - all exercises were completed with mule power tubing 

1. Flat Bench 

225 x 15 reps, 275 x 12 reps, 365 x 3 reps, 365 x 3 reps, 365 x 3 reps, 375 x 2 reps

2. Incline Bench 

275 x 10 reps, 335 x 3 reps, 335 x 3 reps, 335 x 3 reps

3. Dumbbell Chest Fly

70s x 6 reps,  75s x 6 reps,  75s x 6 reps, 75s x 6 reps 

4. Skull Crushers 

4 sets @ 6 reps

5. Straight Bar Tricep Pushdown Superset with Cable Kickbacks 

4 sets @ 6 reps

6. Flat Bench Dumbbell Close Press

4 sets @ 6 reps

7. Hammer Strength Fly Machine - STRETCH 

4 sets @ 6 reps

1 set until Failure 

 

Tuesday - February, 12th 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, 495 x 3 reps, 545 x 3 reps, 585 x 3 reps

2. Straight Bar Dead Lift

405 x 5 reps, 495 x 12 reps, 585 x 3 reps, 635 x 3 reps, 675 x 3 reps

3. Quad Extension Squeezes 

4 Sets x 12 reps HEAVY

4. Hamstring Curls

4 Sets x 12 reps HEAVY 

5. Calve Raises

4 Sets x 25 rep

 

 

Wednesday - February, 13th 2019 

OFF DAY

 

Thursday - February, 14th 2019

Back/Biceps

1. Hammer Strength Seated Row

6 sets - 10 reps, 5 reps, 6 reps, 6 reps, 6 reps, 25 reps

2. Preacher Curl

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

3. Hammer Strength High Pull Down Back Row

4 sets - 6 reps, 6 reps, 6 reps, 6 reps 

4. Heavy Dumbbell Curl 

3 sets - 6 reps, 6 reps, 6 reps

4. Seated Row

4 sets - 6 reps, 6 reps, 6 reps, 6 reps

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

4 sets - 6 reps (R/L arms), 6 reps (R/L arms), 6 reps (R/L arms), 6 reps  (R/L arms)

6. Lat Pull Down 

4 sets - 6 reps, 6 reps, 6 reps, 15 reps 6

7. Wide Grip Pull Up -

4 sets until failure

 

Friday - February, 15th 2019

Shoulders/Delts

1. Dumbbell Military Press - completed with power tubing in addition to dumbbells

100s x 15 reps, 120s x 5 reps (with tubes), 120s x 5 reps (with tubes), 120s x 5 reps (with tubes), 100s x 20 reps

2. Rotating Shoulder Press - "Arnold's"

120s x 6 reps, 120s x 5 reps, 120s x 5 reps

3. Standing Upright Row

4 sets - 6 reps, 6 reps, 6 reps, 10 reps

4. Dumbbell Shrugs

100s x 25 reps, 110s x 15 reps, 120s x 15 reps, 120s x 15 reps

5. Hammer Strength Military Press

4 sets - 6 reps, 6 reps, 6 reps, 6 reps 

6. Dumbbell Side Raises superset w/Front Dumbbell Raises

4 sets - Side Raise x 10 reps/Front Raise x 10 reps,  Side Raise x 10 reps / Front Raise x 10 reps,  Side Raise x 10 reps/Front Raise x 10 reps

 

Saturday - February, 16th 2019

OFF DAY

 

Sunday - February, 17th 2019

CORE

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

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

2. Unweighted Planks 

3 Sets x 1 minute holds (30 seconds rest in-between set)

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

4 Sets x 6 reps

4. Suitcase Standalone Crunches

4 Sets x 25 reps

5. Decline Bench Situps w/weight

4 Sets x 8 reps (arms behind head entire time w/1 minute rest in-between) 

6. AbCoaster Machine w/weight

4 Sets x 20 reps - 20lbs each side of machine

 

 #HEAVYWEEK

 #THEROADTO300

#300ORDIE

#MULENATION

 

 

 

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