8 week bulk workout plan. Week of Thanksgiving to 2nd Week in Jan.
Throw this in your iPhone notes. Make sure to eat calories on this, not for cutting. Clean bulk. Lift heavy. No fried foods, candy, ice cream, donuts, energy drinks or fast food. Except on Sunday. Must eat breakfast, lunch, and dinner. 1-2 protein shakes per day. Stay hydrated. No excessive caffeine. Minimum 7 hours sleep per night.
Legs & Shoulders 1
Leg Press – 15, 12, 10, 8
Laying Leg Curls- 15, 12, 10, 8
Leg Extension- 15, 12, 10, 8
Calf raises- 25, 20, 15, 12
Walking lunges w/ dumbbells- 3x 10
Seated Arnold Press- 15, 12, 10, 8
Underhand Side Raises- 3x 10
Underhand Front Raise- 3x 10
Shoulder Press- 3x 12
5 mins stairmaster- no skipping
Back & Bisexual 1
10 min stairmaster- no skipping
Lat Pulldowns- 15, 12, 10, 8
Underhand Machine Lat Pulldown- 15, 12, 10, 8
Seated Row- 15, 12, 10, 8
Weighted Hyperextension- 15, 15, 12, 10
Seated Preacher Curl- 15, 12, 10, 8
Reverse Barbell curl- 15, 12, 10, 8
Hammer Curl Superset with Dumbbell curl- 3x 10
Abs V-Ups- 2x 15
Scissor Kicks- 30
Spidermans- 40
Chest & Triceratops 1
5 min stairmaster- no skipping
Incline Dumbbell press- 3x 10
Bench press- 12, 10, 8, 6
Decline press (dumbbells or bench)- 15, 12, 10, 8
Chest fly of choice- 3x 10
Rope overhead- 3x 10
Skull Crusher- 15, 12, 10, 8
Roman Chair Abs- 30
In & Outs (leg huggers)- 2x 30
V Ups- 2x 10
5 min stairmaster
Legs & Boulders 2
5 min stairmaster warm up
Leg Press- 12, 10, 10, 8
Dumbbell or Barbell Squat- 4x 10
Leg Extension- 3x 12
Laying Leg Curl- 12, 10, 10, 8
Calf Raise- 3x 25
Shoulder Press- 3x 12
Cable Face Pull 4x 12
Laying Reverse Fly Dumbbells or Machine- 3x 10
Back & Bis 2
5 min stairmaster- no skipping
Barbell or Dumbbell Row- 12, 10, 10, 8
Deadlift (barbell or dumbbell)- 12, 10, 10, 8, 4
Lat pull- 3x 10
Hyperextension no weight- 2x 25
Reverse barbell curl Superset with Barbell Curl- 3x 12
Seated Alternating Dumbbell Curl- 4x 10
Abs Cocoon- 3x 15
In & Out (leg huggers)- 3x 10
Russian Twists- 3x 15 each side
Chest & Tris 2
Stairmaster 5 mins- no skipping
Bench with resistance band- 3x 10 (can do pyramid weight sets)
Cable upper chest- 3x 10
Cable lower chest- 3x 10
Single arm dumbbell or machine press- 3x 10
Skull Crusher Superset with Close grip press- 3x 12
Rope Pulldowns- 3x 15
Abs V-Up- 3x 10
In & Out (leg hugger)- 20
Crunches- 25
0 Comments for “Payment for Our Sins – 6 Day Workout Plan”