radderz
11-30-09, 5:37 pm
Hello everybody, im radderz, i have been lifting seriously since around last april. At the moment i am around 143 pounds and i am upping my calories for a massive bulk.
Here is my current training routine, please comment:
Monday: CHEST AND TRIS
Incline bench 4 sets
Flat bench 4 sets
Pec deck 3 sets
Close grip bench 3 sets
Cable tricep pulldowns 3 sets
Bar tricep pulldowns 3 sets
Tuesday: BACK AND BIS
Pulldowns 4 sets
Barbell rows 4 sets
Narrow grip pulldowns 3 sets
Deadlifts 4 sets
Barbell curls 3 sets
Hammer curls 3 sets
Incline curls 3 sets
Thursday: CHEST AND DELTS
Incline bench 4 sets
Flat bench 4 sets
Decline bench 4 sets
Military presses 4 sets
Lateral raises 3 sets
Bent over lateral raises 3 sets
Friday: BACK AND BICEPS
Like tuesday apart from deadlifts
Then on Saturday: LEGS
Squats 4 sets
Leg presses 3 sets
Lying leg curls 3 sets
Calf raises 3 sets (I can do the whole weight stack for 20 reps though, so im lookin for sum kind of alternative)
Here is my current training routine, please comment:
Monday: CHEST AND TRIS
Incline bench 4 sets
Flat bench 4 sets
Pec deck 3 sets
Close grip bench 3 sets
Cable tricep pulldowns 3 sets
Bar tricep pulldowns 3 sets
Tuesday: BACK AND BIS
Pulldowns 4 sets
Barbell rows 4 sets
Narrow grip pulldowns 3 sets
Deadlifts 4 sets
Barbell curls 3 sets
Hammer curls 3 sets
Incline curls 3 sets
Thursday: CHEST AND DELTS
Incline bench 4 sets
Flat bench 4 sets
Decline bench 4 sets
Military presses 4 sets
Lateral raises 3 sets
Bent over lateral raises 3 sets
Friday: BACK AND BICEPS
Like tuesday apart from deadlifts
Then on Saturday: LEGS
Squats 4 sets
Leg presses 3 sets
Lying leg curls 3 sets
Calf raises 3 sets (I can do the whole weight stack for 20 reps though, so im lookin for sum kind of alternative)