4-Day Bulking Routine

19-01-2016
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This program is based on classic principles. Make sure you are doing the sets intensely, focusing on the negative phase of the motion range and keep rest breaks as short as possible. You can vary exercises from one workout to the other, but you should use some intensity-boosting technique each time: supersets, giant sets, drop sets etc. To achieve a leaner physique, aerobic exercise is part of the program twice a week, either in the weekend or one on the rest day during the week, and the other in the weekend. Exercises marked with an asterisk can be done in supersets.


Monday

Quads and hamstrings

  • Leg extension: 20, 15, 12, 10
  • *Squat/leg press: 12, 10, 10, + one last drop set
  • Stiff-legged deadlift: 12, 10, 10, 8
  • Lunge: 12, 10, 8
  • *Leg curl: 15, 12, 10, and a last set until failure

Tuesday

Pecs and triceps

  • Incline press: 12, 10, 10, 8, 8
  • Dumbbell flyes: 15, 12, 10, 10
  • Dips: 12, 10, 10, and a last set until failure
  • Incline flyes: 15, 12, 10, and a last set until failure
  • Cable pushdown with rope: 15, 12, 10, 10
  • Kickback: 12, 10, 10
  • Tricep extension: 12, 10, and a last set until failure

Wednesday

Rest or 1 hour of aerobic exercise (briskly-fast walking or stationary bike)

Thursday

Lats and biceps

  • T-bar rows: 12, 10, 8, 6
  • One-arm rows: 12, 10, 8, 6 (drop sets)
  • Close-grip pulldown: 12, 10, 8, 8
  • Standing pulldown to the neck, with rope: 10, 10, 8 and a last set until failure
  • Biceps curls on a Scott bench: 12, 10, 10, 8
  • Hammer curls: 10, 10, 8, 8
  • Concentration curls: 12, 10, and a last set until failure

Friday

Shoulders, traps and calves

  • *Seated lateral raise: 12, 12, 10, 10
  • *Dumbbell shoulder press: 12, 10, 8 and a last set until failure
  • Bent-over cable lateral raise: 12, 10, 10, 8
  • Upright rows: 12, 10, 10, and a drop set
  • Standing calf raise: 20, 20, 15
  • Calves on a leg press machine: 15, 15, and a last set until failure

Saturday

1 hour of aerobic exercise (briskly-fast walking or stationary bike)

Sunday

Rest


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