I've been avoiding this thread like the plague because I've been an absolute sloth since my last post in here over a week ago. Over the weekend I picked it up again and ran 3 miles.
This morning I dropped the cardio routine and picked back up with my bulk phase. I'll allow myself two weeks of moderate weight to get my muscles back into the swing of things then will pick up with heavy lifting as follows:
Monday:
Flat dumbbell press paired w/ straight bar curl superset
Incline dumbbell press paired w/ isolated dumbbell curl superset
Decline bench press paired w/ hammer curl superset
Tuesday:
Lateral pull down paired w/ dips superset (my own weight for now, later will add plates)
Seated rows paired w/ tricep pull down superset (straight bar)
T-bar rows paired w/ tricep pull down superset (rope)
Shrugs paired w/ seated tricept extension superset
Wednesday:
Squats
Lunges using dumbbells
Romanian dead lifts
Thursday:
Repeat Monday's workout in reverse order
Friday:
Repeat Tuesday's workout in reverse order
All weekdays begin with a 2 mile jog at 7mph. Weekends I try to get outside at least once for a 5 mile jog around the city. All sets are 6x6 (6 reps of bench followed immediately by 6 curls. Rest. Repeat 5 more times). My starting point for each exercise roughly 60% of my max. Each set increases weight at a rate where my final rep is 90% of my max. Once I'm able to do 6 reps on my last set, I bump up my initial starting point and increase again at the same ratio.
Superset have 0 time in between and after completing the superset, I only allow myself about 45-60 seconds rest between the next set (including weight change)
Feel free to critique or comment. Particularly anyone that has lots of experience in the world of body building let me know what you think. I followed this routine in college and got huge...then I stopped and got fat :frown:
