When i started bulk 2 months ago my stats were
100 pounds, 9 % body fat, 27 waist, 5 feet 5 inches tall 26 y male . Was ON BFFM by tom venuto from march 2005 to July 2005.
Ok now my stats are
107 pounds weight, 12.5 % body fat 28 waist line and the rest are all the same.
I am presently taking 2200 cal/ day with a breakup of 40 % carbs, 35 % proteins and 25 % fats.
I have checked ian kings and Poliquins articles and i just dont know what to do . Can someone help me customize my workout please
I have been experimenting with my workouts eversince these two months and this is what i have come up with and have been using it religiously for the last two weeks and its my third week now.If you are a professional it may be flawed but thats exactly why i posted this so someone can throw in some expert advice.
I used all the intenet sources and Toms book ( pages 300-305 ) and this is what i came up with. Let me know if i am overtraining and if anyone can throw in the TEmpo for all the exercises i would really appreciate that. I use only free weights and workout at home on my bench and swiss ball.
Train 4 times a week ( i am using toms intermediate routine variant 1 “aggressive” ) alternatively the same routine has a variant 2 more conservative three times a week with day two of week 1 replacing day 1 of week 1 in week two.
Basically i am an ectomorph but a short variant i guess thats why you would see me training my forearms alot.
Mondays and Thursdays = Chest / shoulders / Triceps/ Abs = Split A
Tuesdays and Saturdays = Legs/ Back /Biceps / Calves. = Split B
I train abs on saturdays too so that makes it three times a week .
Mondays : A.Chest = A1. Incline (25 Degrees) Bb Bench press 4 sets 8-12 reps .
A2. Flat Db press 3 sets 8-12 reps
A3. incline (45 degrees) flys 3 sets 8-12 reps
B.Shoulders = B1 Front Bb press 4 sets 8-12 reps
B2. Arnold press 4 sets 8-12 reps
B3. Db Upright rows 3 sets 8-12 reps ( for Traps.)
C. Triceps = C1 Overhead Bb extension 3 sets 8-12 reps
C2. Lying Db Extension 3 sets 8-12 reps
D. Abs = D1 . Raised Leg crunches 3 sets 25-30 reps or more
D2 . Raised Leg Cross Twist 3 sets 15-25 reps or more
D3. Leg raises 10-15 reps
Tuesdays : A. Legs A1. Db Lunges 4 sets 8-12 reps
A2. Bb Deadlifts 4 sets 8-12 reps
B. Legs B1. Bb Squats 4 sets 8-12 Reps
B2. Leg Curls 3 Sets 8-12 Reps
C. Back Bb Rows 4 sets 8-12 Reps
D. Calves standing Db Raises 4 sets 12-15 Reps
E. Biceps E1. Bb Curls 3 sets 8-12 Reps
E2. Incline Db curls 8-12 Reps
F. Forearms F1. Db wrist curls
F2. Reverse BB curls
Wednesday : Rest
Thursdays : A. Chest A1. Flat Db press 3 sets 8-12 reps
A2. Inline (25 degrees) Bb press 3 sets 8-12 reps
A3. Flat Flys 3 sets 8-12 reps
B.Shoulders B1. Front Db press 4 sets 8-12 reps
B2. Lateral Raise 4 sets 8-12 reps
B3. Db upright row 3 sets 8-12 reps
C.Triceps C1. Lying Bb extension 3 sets 8-12 reps
C2. Overhead Db extension 3 sets 8-12 reps
D. Abs D1. Crunches 25-30 reps or more
D2. Oblique/Side crunches 20-30 Reps or more
D3. Seated Leg raises 10-15 Reps or more
Fridays : Rest
Saturdays : A. Legs A1. Db Squats 4 sets 8-12 reps
A2. Db Deadlifts 4 sets 8-12 reps
B. Legs B1. Leg extension 3 sets 8-12 reps
B2. Hyper-extensions 3 sets 8-12 reps
C. Calves C1. Standing BB Raises 4 sets 12-15 reps
D. Back D1. One arm Row 4 sets 8-12 Reps
E. Biceps E1. Db Alternate Curls 3 sets 8-12 reps
E2. Aottman Curls 3 sets 8-12 reps
F. Forearms F1.Reverse Db extension
G. Abs G1. Swiss Ball crunches till fatigue
G2. Flutter Kicks till fatigue
G3. Bicycles till fatigue
I keep a log of all my workouts and compare all my workouts for ex. split A on week 1 mondays with split A on week 2 mondays and set 1 with set 1 next week ans so on…I have been making progress by either increasing weight or increasing reps every next workout except my shoulders . I get really tired after my chest routine.
Anyways, i have kept the same progress and have increased weight and reps in 1 out of the four shoulder exercises. Same goes for my biceps i guess they are always fatigued after my Db or barbell rows that i do for back.Yes no chinup or pull up as i dont have a bar for that yet and no decline presses as my bench does not decline.
any feedback would be highly appreciated.