I'm trying to bulk and have had good results with 4 days a week weight training. The volume really works for me.
My routine so far:
A
EXERCISE SETS REPS
BP 3 8 to 12
Incline Press 3 8 to 12
Pull-ups 3 8 to 12
BOR 3 8 to 12
BB curls 3 8 to 12
Preacher curls 3 8 to 12
Crunches 3 15 to 20
Leg raises 3 15 to 20
B
EXERCISE SETS REPS
SQ 3 8 to 12
SLDL 3 8 to 12
OHP 3 8 to 12
Lateral rises 3 8 to 12
Tricep pushdowns 3 8 to 12
DB Extensions 3 8 to 12
Standing calf rises 3 15 to 20
Seated calf raises 3 15 to 20
But now I can only use the gym 2 days a week. But I can run or walk to a outdoor gym that has different bars for dips, pullups ect.
How should I structure my workouts?
Stats: Male 25 y.o. 190 lb 6' 2''
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