topAbout UsArticlesFitness ToolsProductsResources
ClientsLogo 1Logo 2

home  |  eCourses| contact us  |  sitemapsearch

Mike
 
 
 
 

Reach Me Faster on Facebook!

Marc David's Facebook profile

 

 


Gil
 

Other Training Articles:

2 Ways to Start Burning fat Quickly by Adrian Bryant
5 Star Arm Workouts to Bigger Biceps and Bigger Triceps
Cardio Workout With Sean O'Malley
Gary Matthews Maximum Weight Gain In 10 Weeks
Highly Effective Chest Training
Overcoming Plateaus In Your Exercise Routne
Pull Ups: Strategies for getting more reps
Spring Shape-Up by Patricia Mitchell
The #1 Rule You MUST BREAK In Order To Build A BIGGER CHEST! By Jeff Anderson
Weight Gain - Muscle Building Rules for Skinny Guys and Gals!
2 Exercises to Avoid; Goodmornings and Lat Pulldowns Behind the Neck
AM Fat Burn, When to Do Cardio
Bicep Tendonitis and the Effects on Your Routine
Bodybuilding for Beginners
Build More Muscle in Less Time with Supersets
Bulking Up - Part 1 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Bulking Up -Part 2 of A Beginner's Guide to Gaining Muscle Mass by Steve Thorne
Corporate fitness Training by Kiran Sawhney
Critical Bench the Customized Bench Program -The Review
Dealing with Injuries
Effective Ways of Measuring Progress
Exercise: Why YOU Should Do It by Aaron Potts
Factors Affecting Strength
Fat Loss Success Series Part 1: Fat loss for beginners
Free Weights vs Machines by Aaron Potts
How Not to Return from an Exercise Break
How to Choose a Personal Fitness Trainer to Best Meet Your Needs
Joint Soreness
Pay Attention to Pain and Soreness
Real Muscle Real Fast
Safety Precautions and Basic Gym Safety
Should I be squatting below parallel?  Myths About the Parallel Squat
Simplifying the Bench Press
Stretching Principles and Guidelines
Success with Strength Training
Targeting Those Trouble Spots
The Most Effective Fat Burning And Muscle Building Workout That Takes Just 13 Minutes
Top 3 Reasons Why You Suffer From Pain In The Back Of The Knee
Top Personal Fitness Specialist Reveals The Essential Strategies For Lasting Weight Loss And Lifelong Fitness
Traditional Treatments for Back Pain... Which Ones Work and Which Ones Donít?
Walking for Fat Loss?
What Happens within the muscles in response to different rep ranges?
Why Diets Don't Work by Aaron Potts
Why Stubborn Calves Don't Grow - And What You Should Do About it
Why Your Cardiovascular Workouts Might Be A Big Waste Of Your Time


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


See more of Steve Thorne in the DiscussBodybuilding forum under the screen name of Schteevie

 

sitemap  |  about us  |  articles  |  products

© 2014 Freedomfly.net. All rights reserved. Privacy Policy and Disclaimer