Sunday, April 24, 2011

Bulking Phase

Day 1, Saturday
Back Attack
warm up:
3x10 pull up
2x10 deadlift (light)
work set:
10, 10, 8, 8, 6 deadlift (pyramid)
10x10 pull up
abs & stretch

Day 2, Sunday
Sick Chest
warm up:
2x10 DB Bench (light)
work set:
10, 10, 8, 8, 6 DB Bench (pyramid)
5x10 DB Bench (medium)
5x10 Incline Barbell Bench
5x10 Flyes
abs & stretch

Day 3, Monday
Rest

Day 4, Tuesday
Legs
warm up:
2x10 Squat (light)
work set:
10, 10, 8, 8, 6 Squat (pyramid)
3x10 RDL
5x10 Quad Curl
3x10 Hamstring Curl
3x10 Calf Raise
abs & stretch

Day 5, Wednesday
rest

Day 6, Thursday
Shoulders & Arms
warm up:
3x10 pull up
work set:
5x10 Shoulder Press
5x10 Front Raise
5x10 Lateral Raise
5x10 Rear Raise
3x10 Dips
3x10 DB Bicep Curl
3x10 Rope Pulldown
3x10 Bar Bicep Curl
Light Cardio:
Cable Push & Pull
Cable Wood Chops low-high & high-low

Day 7, Friday
rest

This is my typical bulking phase workout.  It's inspired by Frank AKA ice1cube lol.  I tried this workout during winter break.  It was extremely successfully.  I packed on about 5-7 lbs of solid muscles, from 154 lbs to 160 lbs.  When I went back home after finals, I looked like a twig.  Mostly because I got sick after Thanksgiving and lost my appetite.  And my winter workout was so successfully because this good hard workout, as well as the stress-free environment, good food, and enough time to rest and sleep.  Hopefully, my one month and half vacation in China will be a good time for another successful workout.
I'm planning on doing this workout for 5 weeks.  I'm on my third week now, so it's almost done!  I'm thinking about doing a strength phase next, two days for upper body and two days for lower body.  I'll post the details later.
Let me know what you guys think.  :)

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