Last year this time I started WBB1 following the football season, looking to bulk up and get stronger and I had great results. But this offseason I'm looking to add more explosion and power to my arsenal and improve my performance on the field. So I've come up with a routine that I'm thinking of being on while bulking. Its very similar to when I did WBB1 as far as exercises just set up a little differently and some more explosive movement added. So what do you guys think?:
Upper Day 1: Chest, Back
Incline Bench (DB or BB)
Pull Ups 2xAll
DB Bent Over Rows/Barbell Rows (alternate each week)
Seated Cable Rows
Lower Day 1: Speed/Power
Leg Press 2x10 (focus on speed)
Standing Calf Raises or Calf Raises in Leg Press
Upper Day 2: Shoulders, Bis, and Tris
Military Press or Push Press
Standing Lateral Raises
Shoulder Shrugs (DB or BB)
Close Grip Bench or Pulldowns
Barbell Curls or DB Hammer Curls
Lower Day 2: Strength
Hack Squat Machine (optional)
Seated Calf Raises
4 sets for compounds, 3 for everything else, reps of 3, 5, or 8, alternating each week
Last edited by rbar89; 11-08-2006 at 07:12 PM.
Age: 19 | height: 6'1''
Current Maxes: (May 2009)
Bench: 275 | Squat: 355 | Clean: 240 | Deadlift: 455 | Body Weight-205lbs
"When you know Squat about lifting, you know the important part."