Lumpylifter
07-12-12, 11:17 pm
Hey y'all
I'm preparing for a six month bulk for when I return to school, and the training split I've drawn up has way too much in it. Would y'all help me trim it down? I'm not quite sure where to start; I'm afraid to sell myself short, but I also recognize that the following routine is unsustainable. To give you guys more info, here are my goals:
I'm a cheerleader as well as a power lifter at school, necessitating the need for a visible six pack, in addition to maximal strength development alongside increases in power and explosiveness for cheer. I'l also picking up strongman starting this fall, so any advice regarding that would be much appreciated as well. Lookin' to pack on 10lbs of meat over the course of the bulk.
Here's the split:
Mon: Back and Bi's Cheer practice in the PM
Deadlift 4x2
- BB Row 3x10
- DB Row 3x10
Chins 4x4-6
- BB Curl 3x10
- DB Curl 3x10
- Iso Curl 2x10
Tues: Grip Work, Strongman practice in the PM
--P Diesel's recommendations in http://forum.animalpak.com/showthread.php?38932-Silverback-Forearms
Wed: Chest and Tri's
BB Flat Press 4x4-6
- DB Inc. Press 3x10
- Cable Fly's 3x10
Dips 4x4-6
- Close Grip Press 3x10
- DB Skullcrushers 3x10
- Pushdowns 2x10
Thurs: Cheer Practice in the PM
Fri: Legs and Abs Strongman practice in the PM
Squats 4x3-5
- Leg Press 3x10
- Calf Press 3x Failure
RDL 4x3-5
- Leg Curl 3x10
- Calf Raise 3x Failure
Abs: 3x12 each
Cable crunches
Decline Crunches
Side Crunches
Sat: 4 hours of cheering at Furman Football
Sun: Delts, Traps, and Neck Forearms in the PM
BB Jerk 4x2
- DB Laterals 2x10
- Bent Laterals 2x10
- Upright Rows 2x10
- BB Shrug, DB Shrug 3x10 each
superset
- Neck flexion and extension 6x10
Forearms: 3x10-15 each exercise
Cross Body Hammer Curls
Reverse Curls
Behind the back wrist curls
BB Wrist curls
I'm preparing for a six month bulk for when I return to school, and the training split I've drawn up has way too much in it. Would y'all help me trim it down? I'm not quite sure where to start; I'm afraid to sell myself short, but I also recognize that the following routine is unsustainable. To give you guys more info, here are my goals:
I'm a cheerleader as well as a power lifter at school, necessitating the need for a visible six pack, in addition to maximal strength development alongside increases in power and explosiveness for cheer. I'l also picking up strongman starting this fall, so any advice regarding that would be much appreciated as well. Lookin' to pack on 10lbs of meat over the course of the bulk.
Here's the split:
Mon: Back and Bi's Cheer practice in the PM
Deadlift 4x2
- BB Row 3x10
- DB Row 3x10
Chins 4x4-6
- BB Curl 3x10
- DB Curl 3x10
- Iso Curl 2x10
Tues: Grip Work, Strongman practice in the PM
--P Diesel's recommendations in http://forum.animalpak.com/showthread.php?38932-Silverback-Forearms
Wed: Chest and Tri's
BB Flat Press 4x4-6
- DB Inc. Press 3x10
- Cable Fly's 3x10
Dips 4x4-6
- Close Grip Press 3x10
- DB Skullcrushers 3x10
- Pushdowns 2x10
Thurs: Cheer Practice in the PM
Fri: Legs and Abs Strongman practice in the PM
Squats 4x3-5
- Leg Press 3x10
- Calf Press 3x Failure
RDL 4x3-5
- Leg Curl 3x10
- Calf Raise 3x Failure
Abs: 3x12 each
Cable crunches
Decline Crunches
Side Crunches
Sat: 4 hours of cheering at Furman Football
Sun: Delts, Traps, and Neck Forearms in the PM
BB Jerk 4x2
- DB Laterals 2x10
- Bent Laterals 2x10
- Upright Rows 2x10
- BB Shrug, DB Shrug 3x10 each
superset
- Neck flexion and extension 6x10
Forearms: 3x10-15 each exercise
Cross Body Hammer Curls
Reverse Curls
Behind the back wrist curls
BB Wrist curls