WORKOUT STRUCTURE FOR TWO MONTHS BULK LEAN DIET!

 

-IMPORTANT-

·         3 SETS OF EACH EXERCISE (14-12-10)

·         MUST STRETCH YOUR BODY BEFORE WORKOUT

·         WARMUP WITH LIGHT WEIGHTS FIRST

·         USE BELT

·         CORRECT TECHINQUE 

·         ALWAYS CALL SPOTTER WITH YOURSELF WITH PERFORMING HEAVY LIFTING

 

MONDAY (Upper Chest & Biceps)

UPPER CHEST;

1.       Straight bench

2.       Incline bench barbell

3.       Incline pressing dumbbell

4.       Straight bench dumbbell

BICEPS;

1.       Standing hammer

2.       Barbell standing curl

3.       Curl barbell- Close grip

4.       Barbell preacher- Concentration

5.        Close grip rod cable

TUESDAY (Back, Triceps & Cardio)

BACK;

1.       Deadlift

2.       Bent over barbell

3.       One arm row dumbbell

4.       Seated cable row

5.       Front close grip pull

TRICEPS;

1.       Single arm dumbbell

2.       Skull crusher

3.       Close grip barbell

4.       Kickbacks

5.       Rod extensions

CARDIO;

1.       Crunches (25 reps each set)

2.       High knees (30 reps each set)

3.       Sitting twist (14-14-14)

4.       Lying leg raises (14-12-10)

5.       Bench leg pull in (15 reps each set)

6.       Plank (45 seconds)

WEDNESDAY (Shoulders & Legs)

SHOULDERS;

1.       Sitting dumbbell press

2.       Front dumbbell

3.       Side raises

4.       Arnold press

5.       Dec peck machine

LEGS;

1.       Squats

2.       Leg press

3.       Leg extensions

4.       Dumbbell lunges

5.       Lying hamstrings curl

6.       Standing dumbbell hamstrings

THURSDAY (Back & Arms)

BACK;

1.       Bent over

2.       One arm row dumbbell

3.       Seated cable row

ARMS- MIX;

1.       Standing dumbbell curl

2.       Preacher dumbbell- Concentration

3.       One arm dumbbell seated

4.       Kickbacks

5.       Triceps extensions

FRIDAY (Decline chest & Cardio)

DECLINE CHEST;

1.       Straight bench barbell

2.       Straight bench dumbbell fly

3.       Decline bench barbell

4.       Decline bench dumbbells fly

5.       Cable cross

 

CARDIO;

1.       Crunches (25 reps each set)

2.       High knees (30 reps each set)

3.       Sitting twist (14-14-14)

4.       Lying leg raises (14-12-10)

5.       Bench leg pull in (15 reps each set)

6.       Plank (45 seconds)

SATURDAY (Legs & Traps)

LEGS;

1.       Body squats

2.       Squats

3.       Leg press

4.       Leg extensions

5.       Standing lunges

6.       Lying machine hamstrings

7.       Standing dumbbells hamstrings

TRAPS;

1.       Standing plate raises

2.       Cable face pull

3.       Dumbbell shrugs

4.       Upright row

5.       Double arm dumbbells upright row