KidDynamite89 
"To get upto around 20stone by the end of the summer of good, hard, lean muscle. Then cut down to around 18stone to complete in the juniors"
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This is a bulking programme that i am playing to adhere to this up and comming summer, i am no where near finished it yet, but i will give you a taste of my monday workout
then once i am finished the workout itself, never mind my sleep intakes and estimated calorie intakes (upping the calories by 300 every 2 weeks) this bulk up period i predict to last around 12 weeks, however i will work on it over the next week between revision for exams and then i will post my entire weekly routine for you to check outonce im happy with it and no-doubt after alot of re-drafting. Enjoy.
Kid Dynamite
Monday
Meal 1: 6.30am(approx)
(nutrition and supplements intake at 7.00 am)
Workout A - Legs, lower back & core
Start: 8.30am (approx)
Superset1:
Heavy squats – 7sets 3reps
Romanian dead lifts – 4sets 4reps
Superset2:
Straight leg dead lifts – 4sets 4 reps
Calf raises (feet inward) – 4sets 20reps
Superset3:
Calf raises (feet outward) – 4sets 20reps
Hack squats - 4sets 6reps
Superset4:
Split squats – 5sets 4reps
Calf raises (feet forward) – 4sets 20reps
Superset5:
Leg extensions – 5sets 10reps
Leg curls – 5sets 10reps
Superset6:
Leg press – 5sets 6reps
Walking lunges – 5sets 6reps
Superset7:
Machine back extensions – 5sets 20reps
Crunches – 5sets 40reps
Superset8:
Planks – 5sets 1minute
Oblique crunches – 5sets 20reps ES
Superset9:
Bicycles – 5sets 20reps ES
Back raises – 5sets 20reps
(nutrion and supplements post workout - whey shake, sports drink 'lucozade sport' and gluatmine)
Meal 2: 11.30am (approx)
Meal 3: 1.30pm (approx)
Workout B – Triceps & chest
Start: 2.30pm (approx)
Superset1:
Bench press – 5sets 4reps
Lying tricep extensions – 5sets 4reps
Superset2:
Incline press – 5sets 4reps
Seated tricep extensions – 5sets 4reps
Supserset3:
Decline press – 5sets 4reps
Tricep push downs (lat pull-down) – 5sets 4reps
Superset4:
DB flat bench close flies – 5sets 4reps
Tricep dips – 5sets 10reps
Superset5:
DB incline close flies – 5sets 4reps
BB tricep extensions – 5sets 4reps
Superset6:
DB decline close flies – 5sets 4reps
Tricep kicks – 5sets 4reps
Superset7:
DB flat bench wide flies – 5sets 4reps
DB behind neck tircep extensions – 5sets failure
Superset8:
DB incline wide flies – 5sets 4reps
Platform press ups – 5sets 10reps
Superset9:
DB decline wide flies – 5sets 4reps
Bench press close grip – 5sets 4reps
(nutrion and supplements post workout - whey shake, energy drink 'lucozade sport' and gluatmine)
Meal 4 – 4.30pm (approx)
Meal 5 – 6.30pm (approx)
Meal 6 - 8.30pm (approx)
Meal 7 - 10.30 (approx) (small shake) |
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