Posts Tagged ‘routines’

Monday- Heavy chest/biceps/traps Incline Bench Press- 5 sets 12/10/8/5/5 Weighted dips- 12(bodyweight) 10/8/7/6 Dumbell press- 4 sets, 10/10/8/5 Pec deck or dumbell flyes- 3 sets 12/12/10 bar curls- 4 sets 15/12/10/8 hammer curls- 4 sets 15/12/10/8 Barbell shrugs- 3 sets 12/10/10 dumbell shrugs- 3 sets 15/12/10 Tuesday- Light legs/light back/triceps/medium abs Squats- 5X5 Dumbell alternating leg lunges- 4 sets 12/10/8/8(per leg) Pull ups- 5-8 sets dumbell rows- 4 sets 12/10/10/8 hamstring curls- 3 sets 12/10/10 tricep dips- (heavy and weighted) 3 sets 12/10/10 skull crushers- 3 sets 12/10/10 rope pulldown- 3 sets 15/12/10 Thursday- Heavy back/traps/biceps HEAVY deadlifts- 5 sets 5/5/5/5/ Pullups- 5 sets Dumbell rows- 4 sets- 12/10/8/6 Lateral pulldown- 3 sets 12/10/8 back extensions weighted- 3 sets, 15/12/10 dumbell shrugs- 4 sets 15/12/10/8 bar curls- 4 sets 15/12/10/8 hammer curls-3 sets 15/12/10 concentration curls- 3 sets 12/10/8 Friday- Shoulders/medium chest Standing overhead barbell press- 4 sets 10/8/6/5 Arnold press- 4 sets- 10/10/8/8 dumbell bench- 3 sets- 12/10/8/8 dips- reps not max 3 sets lateral raise cable or dumbell- 3 sets 12/10/8 flys/pec deck- 3 sets high reps Saturday- Heavy legs/heavy abs Squats- 5X5 (work up to a max set of 5 reps on last set) Dumbell alternating leg lunges- 4 sets 12/10/8/8(per leg) dumbell step ups- 3 sets 10/8/8(per leg) hamstring curl- 3 sets- 12/10/8 calves (pick an exercise you like for 3 or 4 sets) Abs I just recently finished my madcows 5×5 and am looking to start into a bodybuilding routine. All the routines I’ve seen though usually have each bodypart worked once a week, I was wondering if you think having these lighter days will be okay and what your overall opinion is on the routine for bulking up and getting stronger.