d218
08-02-09, 4:49 pm
hi everyone just wanted to share what ive been doing for the past couple weeks and i must say im liking the frequency im starting a bulk tomorrow...aftere a 1.5 month cut ....
Cycle : 2 on 1 off
Vary Rep Ranges every 3 weeks or so
Push A/B
Incline BB Press / BB Shoulder Press
DB Shoulder Press / Flat DB Press
CGBP or Weighted Dips (cycle every 2 weeks) / DB OH Extensions
Fly Variant with DB Pullovers superset (usually 2 sets of 10 on these. pump is insane)
Side Laterals
Tricep superset (depending on how my tri's feel ill do two tri exercises usually on the cables for 1-2 sets of 12)
Pull A (rowing emphasis)/B (vertical pulling emphasis
DB Rows / Weighted Chins
Weighted Chins / Pendlay Rows
T-Bar Rows / Lat Pulldowns (varying grips)
Shrugs / Shrugs
2 Curls (sometimes i will superset these)
Legs A/B
Squat / Deadlift
SLDL / Front Squat
Leg Press / Lunges
Calves / Calves
Cycle : 2 on 1 off
Vary Rep Ranges every 3 weeks or so
Push A/B
Incline BB Press / BB Shoulder Press
DB Shoulder Press / Flat DB Press
CGBP or Weighted Dips (cycle every 2 weeks) / DB OH Extensions
Fly Variant with DB Pullovers superset (usually 2 sets of 10 on these. pump is insane)
Side Laterals
Tricep superset (depending on how my tri's feel ill do two tri exercises usually on the cables for 1-2 sets of 12)
Pull A (rowing emphasis)/B (vertical pulling emphasis
DB Rows / Weighted Chins
Weighted Chins / Pendlay Rows
T-Bar Rows / Lat Pulldowns (varying grips)
Shrugs / Shrugs
2 Curls (sometimes i will superset these)
Legs A/B
Squat / Deadlift
SLDL / Front Squat
Leg Press / Lunges
Calves / Calves