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Joshs Strength Bulk ProgramCreated by hbkid96
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Workout Programs → Joshs Strength Bulk Program
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Summary
4 Workouts / 23 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
4 day workout program. 5th day rest and then repeat, adding more weight when you feel it's time. 3 days cardio for 30min each time. Cardio plan is up to you =o)
Workouts
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Bench Press - Barbell, Flat 4 sets: 15 reps, 12 reps, 8 reps, 4 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Dumbbells, Inclined 4 sets: 15 reps, 12 reps, 8 reps, 5 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Cable Crossover 4 sets: 15 reps, 12 reps, 7 reps, 4 reps Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Lat Pulldowns - Wide-Grip 4 sets: 15 reps, 12 reps, 8 reps, 6 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Bent Over Dumbbell Row 4 sets: 15 reps, 10 reps, 8 reps, 6 reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Stiff-Legged Barbell Deadlift 4 sets: 15 reps, 8 reps, 6 reps, 1 reps Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo... |
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Shrugs 4 sets: 15 reps, 12 reps, 8 reps, 4 reps |
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