BULKING - Part 2 of A beginner's guide

By Steve Thorne

To make this article more complete, I've added the initial bulking gym routine I used for my first 12 weeks.

warm up as explained above - heavy sets are to failure.
(breaks between warm-up and heavy sets 90-120 seconds)

Day 1: Chest/Triceps

flat bench press
- warm up x 3-4 sets
3x6-8

Incline bench (30 degress)
3x6-8

weighted dips
- warm up (on "dip assist machine") 1 set
3x6-8

close grip bench press
3x6-8

cable tri extension
2x6-8

Day 2: Legs/calves

Squats
- warm up 3-4 sets
3x6-8

legg press
3x6-8

legg curls
warm up - 1 set
3x6-8

standing calf raises
3x6-8

Day 3: OFF or cardio/abs

Day 4: Back/Biceps/forearms

pull-ups
(warm-up with lat pull down) 3-4 sets
3x6-8

one arm dumb bell row
warm-up - 1 set
3x6-8

bent over BB row
3x6-8

standing bar bell curls (EZ bar)
3x6-8

standing reverse hammer curls (fore arm)
3x6-8

seated fore arm curls (forearm on leg)
3x6-8

close grip pull ups (chin-ups)
2x6-8

Day 5: OFF or cardio/abs

Day 6: Shoulders/traps

Military press
- warm up 3-4 sets
3x6-8

Side lateral raises
3x6-8

DB shrugs
3x6-8

Day 7: OFF or cardio/abs