permission to land
New Member
Hey guys. Is this plan ok for a bulk, focused on my side delts, rear delts, legs as main weak points.
Test 200
Mast 200
Push:
Dumbbell Lateral Raise: 4x12
Lat Partels (SS):
Incline Bench Press: 4x12
DB Lat Overheads [SS]
Dumbbell Shoulder Press: 4x12
Cable Chest Fly: 4x12
Facepull: 4x12
Rear Delt Raise: 4x12 (SS)
Tricep Pushdown: 4x12
Dips: 4x12
Pull:
Lat Pulldown: 3x12
Lat Pushdown: 3x12
Cable Row: 3x11
Pull-ups 3x12
Chin Ups: 4x12
Dumbbell Shrug: 3x12
EZ Curl: 4x12
Legs:
Back Squat: 3x12
Romanian Deadlift (RDL): 3x12
Leg Extension: 4x12
Lying Hamstring Curl: 3x12
Standing Calf Raise: 5x12
Seated Calf Raise: 5x12
Cable Crunch: 5x12
Upper Day:
Cable lat Raise: 4x12
Smith Bench Press: 4x8
Incline Dumbbell Press: 4x12
Rear Delt Machine: 5x12
Skull Crusher: 5x12
EZ Curl: 4x12
Preacher Curl: 4x12
Lower Day:
Hack Squat: 3x12
Leg Press: 4x12
Leg Extension: 3x12
Lying Hamstring Curl: 3x12
Standing Calf Raise: 5x12
Seated Calf Raise: 5x12
Cable Crunch: 5x12
Test 200
Mast 200
Push:
Dumbbell Lateral Raise: 4x12
Lat Partels (SS):
Incline Bench Press: 4x12
DB Lat Overheads [SS]
Dumbbell Shoulder Press: 4x12
Cable Chest Fly: 4x12
Facepull: 4x12
Rear Delt Raise: 4x12 (SS)
Tricep Pushdown: 4x12
Dips: 4x12
Pull:
Lat Pulldown: 3x12
Lat Pushdown: 3x12
Cable Row: 3x11
Pull-ups 3x12
Chin Ups: 4x12
Dumbbell Shrug: 3x12
EZ Curl: 4x12
Legs:
Back Squat: 3x12
Romanian Deadlift (RDL): 3x12
Leg Extension: 4x12
Lying Hamstring Curl: 3x12
Standing Calf Raise: 5x12
Seated Calf Raise: 5x12
Cable Crunch: 5x12
Upper Day:
Cable lat Raise: 4x12
Smith Bench Press: 4x8
Incline Dumbbell Press: 4x12
Rear Delt Machine: 5x12
Skull Crusher: 5x12
EZ Curl: 4x12
Preacher Curl: 4x12
Lower Day:
Hack Squat: 3x12
Leg Press: 4x12
Leg Extension: 3x12
Lying Hamstring Curl: 3x12
Standing Calf Raise: 5x12
Seated Calf Raise: 5x12
Cable Crunch: 5x12