Hardkore 8 Week Bulking Routine Article

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Trillian
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Hardkore 8 Week Bulking Routine Article

Post by Trillian » Thu Jul 13, 2006 8:58 pm

This is a 6 day/week split designed for an advanced lifter on a bulking phase. Good luck, and you might consider hiring a masseus to help alleviate the DOMS, lol! Here's what it looks like:

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THE WEEKLY THEME FOR 8 WEEKS:

Week 1 - Heavy

Week 2 - Heavy

Week 3 - Shock

Week 4 - Heavy

Week 5 - High Rep

Week 6 - Heavy

Week 7 - Shock

Week 8 - Heavy

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SPLIT:


Mon - Back, Traps, Abs

Tues - Chest, Triceps

Wed - Quads, Hams, Calves

Thurs - Bi, Tri, Abs

Fri - Delts, Traps, Abs

Sat - Quads, Hams, Calves

Sun - OFF


MONDAY - BACK, TRAPS, ABS


1.) Bent over 2 handed rows (using dumbell) 3/6

2.) Wide Grip Pullups 3 sets of 10

3.) Wide Grip Bent Over Rows 3/6

4.) Smith Machine BTB Shrugs 3/6

5.) Seated DB Shrugs 2/6

6.) Cable Face Pulls 3/6

7.) Weighted Decline Situps 3/10

8.) Hanging Leg Raises 3/10

9.) Kneeling Cable Crunches w/ Rope 3/10


TUES - CHEST, TRICEPS


1.) Incline Barbell Press 3/6

2.) Flat DB Press 3/6

3.) Decline Diamond Pushups 3/10

4.) Incline Cable Flyes 3/6

5.) EZ Bar Wide Grip Pullovers 3/6

6.) Machine Flyes 3/6


WED - QUADS, HAMS, CALVES #1


1.) Barbell Hacks 3/6

2.) DB Full Squats (holding DB's at shoulder level) 3/6

3.) Adductor Machine 3/8

4.) Standing Ham Curls 5/6

*SHOCK* - 100 METER SPRINTS UP HILL (sprint up, walk down)


THURS - BI, TRI, ABS


1.) Abdominal Crunches 3/15

2.) Plank 2 sets of 30 sec.

3.) Oblique Plank (each side) 2 sets of 30 sec.

4.) Rake Curls 4/6

5.) BTB Dips 3/6

6.) Seated Flexorless Dumbell Curls 4/6

7.) Lying Cable Curls 3/6

8.) Rope Pulldowns 3/6

9.) Reverse Barbell Curls 5/6

*SHOCK* - SKULL CRUSHERS + INCLINE DUMBELL CURLS RIOT BOMB


FRI - DELTS, TRAPS, ABS


1.) Hanging Leg Raises (to sides, to target obliques) 3/10

2.) Roman Chair Situps 3/10

3.) Crunches on Exercise Ball 3/10

4.) Wide Grip Smith Machine Upright Rows 3/6

5.) Seated Arnold Presses 3/6

6.) Cuban Rotations 3/10

7.) Lying Rear Delt Raises 4/6

8.) Shrugs (using standing calf raise machine) 3/6

9.) Shrugs using Seated Cable Row Machine 3/6

10.) Seated DB Shrugs 3/6


SAT - QUADS, HAMS, CALVES #2


1.) Lunges 3/6

2.) Wide Stance Barbell Squats 3/6

3.) One Legged SLDL's with Dumbells 3/6

4.) Leg Press (single leg, alternating) 2/6

5.) Lying Ham Curls (single leg, alternating) 3/6

*SHOCK* - BARBELL HACKS + STIFF LEGGED DEAD LIFT RIOT BOMB
ACSM CPT

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