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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