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Hey all, im back after having no internet at all!
Hope everyones alright and had a good xmas and new years.
Since not being here, when i left i was 170lbs, im now at 194lbs
My chest is now at 44"
Arms are at 17"
My shoulders have filled out and i generally look better, although i have a bigger belly now which im not liking too much but i dont mind as im bulking at the moment
My routine has been
Monday :
Bench Press - 2 sets warm up 12 reps - 3 Sets 6-10 reps
Incline Press - 4 sets 6-10 reps
Dumbell Incline Press - 4 sets 6-10 reps
Dumbell Flys - 4 sets 6-10 reps
Cable Flyes - 3 sets 10-15 reps
Tuesday :
Lat Pulldown - 2 sets warmup 12 reps
Seated Row - 4 sets 6-10 reps
Bent over row - 4 sets 6-10 reps
Cable reverse flys - 4 sets 6-10 reps
Close grip pulldown - 4 sets 6-10 reps
Wednesday DAY OFF
Thursday :
Leg Press - 6 sets 6-10 reps
Dead Lifts - 4 sets 6-10 reps
Leg Extensions - 4 sets 6-10 reps
Leg Curls - 4 sets 6-10 reps
Calf Raises - 4 sets 6-10 reps
Friday :
Shoulder Press DB - 4 sets 6-10 reps
Lateral Raises - 4 sets 6-10 reps
Shoulder Press - 4 sets 6-10 reps
DB Shrugs - 4 sets 6-10 reps
Bicep curls DB - 4 sets 6-10 reps
Cable bicep curl - 4 sets 6-10 reps
EZ bar tricep extensions - 4 sets 6-10 reps
Cable tricep pull down - 4 sets 6-10 reps
Saturday & Sunday Off
I know alot of people were saying im doing too much for shoulder/arm day, but this routine has been working great for me!
I think its now time to change my routine, i was thinking of bulking for another month or 2 then cutting. Or would it be ideal to cut now then bulk again once i get a lower bf% (not sure if that would make sense to do)
Lifting is currently at :
Bench - 220lbs at 4 sets of 6-10
Leg curls - 132 lbs at 4 sets of 6-10
Leg extensions - 198lbs 4 sets of 6-10
Seated row - 165lbs 4 sets of 6-10
Lat pull down - 165lbs 4 sets of 6-10
Bicep curls - 52lbs 4 sets of 6-10
Leg Press - 485lbs 4 sets of 6-10
DB Incline Press - 57lbs 4 sets of 6-10
DB Lat raise - 57lbs 4 sets of 6-10
So everything has been raised, so my question is, should i continue to bulk for 2 months then cut, or what should i do ?
And also, what routine should i do now ? (depending on if i should cut or continue to bulk)
Thanks for reading and im glad to be back
Hope everyones alright and had a good xmas and new years.
Since not being here, when i left i was 170lbs, im now at 194lbs
My chest is now at 44"
Arms are at 17"
My shoulders have filled out and i generally look better, although i have a bigger belly now which im not liking too much but i dont mind as im bulking at the moment
My routine has been
Monday :
Bench Press - 2 sets warm up 12 reps - 3 Sets 6-10 reps
Incline Press - 4 sets 6-10 reps
Dumbell Incline Press - 4 sets 6-10 reps
Dumbell Flys - 4 sets 6-10 reps
Cable Flyes - 3 sets 10-15 reps
Tuesday :
Lat Pulldown - 2 sets warmup 12 reps
Seated Row - 4 sets 6-10 reps
Bent over row - 4 sets 6-10 reps
Cable reverse flys - 4 sets 6-10 reps
Close grip pulldown - 4 sets 6-10 reps
Wednesday DAY OFF
Thursday :
Leg Press - 6 sets 6-10 reps
Dead Lifts - 4 sets 6-10 reps
Leg Extensions - 4 sets 6-10 reps
Leg Curls - 4 sets 6-10 reps
Calf Raises - 4 sets 6-10 reps
Friday :
Shoulder Press DB - 4 sets 6-10 reps
Lateral Raises - 4 sets 6-10 reps
Shoulder Press - 4 sets 6-10 reps
DB Shrugs - 4 sets 6-10 reps
Bicep curls DB - 4 sets 6-10 reps
Cable bicep curl - 4 sets 6-10 reps
EZ bar tricep extensions - 4 sets 6-10 reps
Cable tricep pull down - 4 sets 6-10 reps
Saturday & Sunday Off
I know alot of people were saying im doing too much for shoulder/arm day, but this routine has been working great for me!
I think its now time to change my routine, i was thinking of bulking for another month or 2 then cutting. Or would it be ideal to cut now then bulk again once i get a lower bf% (not sure if that would make sense to do)
Lifting is currently at :
Bench - 220lbs at 4 sets of 6-10
Leg curls - 132 lbs at 4 sets of 6-10
Leg extensions - 198lbs 4 sets of 6-10
Seated row - 165lbs 4 sets of 6-10
Lat pull down - 165lbs 4 sets of 6-10
Bicep curls - 52lbs 4 sets of 6-10
Leg Press - 485lbs 4 sets of 6-10
DB Incline Press - 57lbs 4 sets of 6-10
DB Lat raise - 57lbs 4 sets of 6-10
So everything has been raised, so my question is, should i continue to bulk for 2 months then cut, or what should i do ?
And also, what routine should i do now ? (depending on if i should cut or continue to bulk)
Thanks for reading and im glad to be back
