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Newbie Trainer
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34 Posts
Discussion Starter · #1 ·
Monday

Deadlifts 4 sets of 6

Incline bench press 4 sets of 10

Weighted dips 3 sets of 10

100 press ups fast as you can DEEP REPS

Tuesday

Lunges 4 sets of 8 reps each leg

Leg press 4 sets of 10

Pull ups 4 sets to failure

Bent over rows 4 sets of 8

Thursday

Push presses 6 sets of 4

Strict press 3 x 8

Close grip bench press 4 sets of 8

Incline Chest press with dumbells 3 sets of 10

Friday

Squats 5 sets of 5

Leg extension 3 sets of 10

Leg curl 3 sets of 10

100 press ups fast as possible.

Cheers
 

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Newbie Trainer
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34 Posts
Discussion Starter · #3 ·
My friend is bulking on this routine and hell be assisted.

I follow this one , I sent him mine and he tweaked it to make it more compound lifts, Just wondering wether i should do the above aswell but id probably overtrain being a natty ?

Monday - Chest / Triceps

Dumbbell Bench Press 10x3

Incline Barbell Bench Press 10x3

Weighted Dips Max x 3

Skullcrushers 3x10

Tuesday - Legs

Leg Extensions 15x3

Squats 10x4

Lunges 10x3

Standing Calf Raises 15x5

Thursday - Shoulders

Dumbbell Shoulder Press 10x3

Upright Rows 10x3

Lateral Raises 12x3

Rear Delt Raises 12x3

Saturday - Back / Biceps

Wide Arm Pullups Max x 3

Dumbbell Rows 10x3

Lat Pulldowns 10x3

Deadlifts 5x5

Seated Dumbbell Curls 12x4
 

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Pain is weakness leaving the body
Joined
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253 Posts
RICH33 said:
My friend is bulking on this routine and hell be assisted.

I follow this one , I sent him mine and he tweaked it to make it more compound lifts, Just wondering wether i should do the above aswell but id probably overtrain being a natty ?

Monday - Chest / Triceps

Dumbbell Bench Press 10x3

Incline Barbell Bench Press 10x3

Weighted Dips Max x 3

Skullcrushers 3x10

Tuesday - Legs

Leg Extensions 15x3

Squats 10x4

Lunges 10x3

Standing Calf Raises 15x5

Thursday - Shoulders

Dumbbell Shoulder Press 10x3

Upright Rows 10x3

Lateral Raises 12x3

Rear Delt Raises 12x3

Saturday - Back / Biceps

Wide Arm Pullups Max x 3

Dumbbell Rows 10x3

Lat Pulldowns 10x3

Deadlifts 5x5

Seated Dumbbell Curls 12x4
For me, i cant see you over training on that set...but thats just my opinion. See i do a body part a day rather than the whole chest/triceps thing. Like four exercises a day isnt much for me, but then again i could be wrong...
 

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Newbie Trainer
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34 Posts
Discussion Starter · #6 ·
I follow the one you just quoted, im asking about this one

Monday

Deadlifts 4 sets of 6

Incline bench press 4 sets of 10

Weighted dips 3 sets of 10

100 press ups fast as you can DEEP REPS

Tuesday

Lunges 4 sets of 8 reps each leg

Leg press 4 sets of 10

Pull ups 4 sets to failure

Bent over rows 4 sets of 8

Thursday

Push presses 6 sets of 4

Strict press 3 x 8

Close grip bench press 4 sets of 8

Incline Chest press with dumbells 3 sets of 10

Friday

Squats 5 sets of 5

Leg extension 3 sets of 10

Leg curl 3 sets of 10

100 press ups fast as possible.
 
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