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  • New bulk

    Here is a routine I found that has resulted in very good progress.

    Monday +Thursday

    Bench press:3 warm up sets and 3 working sets/ 4-6 reps

    Weighted pull ups: 3 sets x 4-6 reps

    Barbell bent over rows: 3 sets x 4-6 reps

    Military press: 3 sets x 4-6 reps

    Weighted dips: 3 sets x 4-6 reps

    Barbell curl: 3 sets x 4-6 reps



    Tuesday + Friday

    Squats: 7 sets x 4-6 reps

    Deadlift: 5 sets x 4-6 reps

    Reverse crunches: 3 sets x 15-20 reps

    Crunches: 3 sets x 15-20 reps

    Twisting crunches: 2 sets x 15-20 reps

    Dumbbell side bends: 2 sets x 15-20 reps

    Keep in mind that this is a 2 week program and must be cycled with more volume to progress.
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