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Thread: Bulking up Program tell me what you think

  1. #1
    bulking again
    Join Date
    Apr 2004

    Bulking up Program tell me what you think

    First off I just like to say i've been doing this program for 13 weeks and my bench press has been stuck for probably 5-6 weeks and hasn't gone up at all.

    Well this is my program for bulking up

    Monday-Chest and triceps

    3 sets Bench press
    2 sets Incline bench press
    2 sets tricep extension
    2 sets dumbell flies

    Tuesday Legs and back

    4 sets squat
    2 sets leg extension
    2 sets hamstring curls
    3-4 sets calf raises
    3 sets cable rows

    Wed. off

    Thurs. Shoulders

    4 sets military press with curl bar
    3 sets lateral raises
    3 sets shoulder shrugs

    Friday Biceps and back

    3 sets deadlift
    3 sets barbell curls
    1 set preacher curls
    3 sets of lat pull downs
    sat. and sun. off

    While I go through this program I don't do any cardio and as I go through the sets I decrease the amount of reps as I increase the amount of weight. I changed up everything I can think of for bench press to 3 sets of 10 doing 4 sets doing little pyramid things and it never increased. I do really slow negatives since that what I heard really helps build muscles. I don't know what else i can do to help increase my BP. I'm also sore after every workout up until now is that good or bad and what should i do when im sore besides eating enough protein?

    Well any help will be greatly appreciatted TY.

  2. #2
    Who me? Chubrock's Avatar
    Join Date
    Jan 2004
    Go away from benchpress for awhile. Try dumbell press. I went to this for awhile and when I went back to bench press I had gained probably 20lbs on it.


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