I have bulked from 150, I’m not a super noob, I’ve done my 5x5 and gotten pretty far with that, so I thought I’d convert. Heres what I made.
Monday - Chest and Back
Bench Press 4 x 8,6,6,4-6
Incline Bench 3 x 8,6,4-6
Flyes 3 x 10,8,6-8
Bent over rows 4 x 8,6,6,4-6
Wide grip pullups 3 x F
Deadlifts 3 x 6,4,4
Abs 5 tri-sets of crunches, reverse crunches and side bends.
Wednesday - Arms
Barbell curl - 4 x 8,8,8,6
Seated curl - 3 x 8,8,6-8
Close grip dips - 4 x 8,8,8,6-8
Ez bar extensions - 3 x 8,8,6-8
Pushdown 3 x 10,8,6-8
Abs 3 super sets of The plank and leg raises.
Thursday - Legs
Squats - 4 x 8,6,6,4-6
Leg press 3 x 8,8,4-6
Leg extension 3 x 8,8,6
Romanian Deadlift 3 x 8,6,6
Leg curls 3 x 8,8,6
Calve raises 3 x 15,15,15
Seated calve raises 3 x 15,15,15
Saturday - Front delts, Anterior delts and traps.
Military press 4 x 8,6,6,4-6
Side Laterals 3 x 8,8,6
Upright row 3 x 8,8,6
Shrugs 3 x 8,8,6
Wrist curl 3 x 15,15,15
Reverse barbell curl 3 x 10,10,10
Abs 3 super sets of cable crunches and hanging leg raises.
All abs will be done until failiure, as all bodyweight exercises.
What do you guys think of this?
I want to add dips for chest, but I dont know what to remove or where to add, so help on that.
I will be using it now, although I’m cutting, I will do super sets and slightly higher reps w/20 minutes cardio after it.
I’m currently 180, skinny fat and trying to get rid of that, I have bulked 25 lbs from 155 but now I want to get back down to somewhere around that.
I think my abs might be too much, but I’ll see what you guys make of it, go go go!