WCE1234
Applying Gnome
Reputation Power: 1
Posts: 23
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« on: February 04, 2012, 09:54:42 PM » |
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hi this is my routine i do on mon,wed,fri. I have football training on tues and thurs which involves alot of running and rest days on sat and sun. I have just started a bulk and get about 3500 calories a day at 73kg,175cm,17years old. Also do you think i need more calories as i want to build serious muscle, waht foods do you recommend? Is my routine good, should i only have one rest day and do a 4 day split, too much too little exercises - my goal is to gain some serious muscle. thanks
MON - Chest/Tris
Bench Press 3x8,7,6 reps Incline DB bench - 3x10,9,8 reps Decline Bench press - 3x10,9,8 reps Incline Flyes - 3x10,9,8 reps CG Bench Press - 3x10,9,8 reps Weighted Chest Dips - 3x10,9,8 reps Skullcrushers - 3x10,9,8 reps
TUES - Footy training
WED - Back/Biceps
Deadlift - 4x8reps Bentover BB rows - 3x10,9,8 reps DB rows - 3x10,9,8 reps Pullups- 3x10,9,8 reps BB curls - 4x10,9,8,7 reps Hammer Curls - 3x10.9.8 reps
THURS - Footy Training
FRI - Legs/Shoulders
Squats - 4x8 reps Split Squats/Lunges - 4x10,9,8 reps Romanian Deadlift - 4x10,9,8,7 Reps Standing Calf raises with dumbell - 3x12,10,8 reps Seated Calf Raises - 3x12,11,10 reps Military Press - 4x10,9,8,7 reps Lat Raises - 3x10,9,8 reps Reverse Flyes - 3x10,9,8 reps BB shrugs - 4x14,12,10,8 reps
PLEASE HELP! - COMMENTS, ADVICE FOR ROUTINE AND BULKING AND BULKING EXPECTATIONS
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