12 Week Bulk Training

Baldie

Our rugby season is now finished for the next 4 months, so I've decided to do this routine for the next 12 weeks.

Here are my starting outs stats:

Weight: 85kg
Chest: 42"
Waist: 37"
Hip: 38.5"
Upper Arm: 14"
Forearm: 12"
Thigh: 24"
Calf: 15.5"
Neck: 16"

Baldie

Warm up sets are in red.

Exercise Bike: 5 mins

Bench Press: 2x 15x50kg, 13x55kg, 10x55kg

Barbell Row: 2x 15x25kg, 13x45kg, 15x45kg

Military Press: 2x 15x20kg, 9x30kg, 12x25kg

Barbell Shrug: 2x 15x35kg, 15x70kg, 12x80kg

Close Grip Bench Press: 2x 15x20kg, 15x45kg, 10x47.5kg

Barbell Curl: 2x 15x10kg, 12x20kg, 12x20kg.

I was sore last night when I got home, feeling good this morning.

Baldie

Rowing Machine: 5 mins.

Squat: 2x 12x50kg, 12x60kg, 12x60kg

Stiff-Legged Deadlift: 2x 12x20kg, 12x50kg, 12x50kg

Leg Press: 2x 15x50kg, 15x75kg, 15x75kg

Calf Raise: 2x 15x40kg, 15x60kg, 13x65kg

Seated Calf Raise: 2x 15x20kg, 13x40kg, 12x40kg

Hyperextensions: 2x 12, 15x15kg, 12x15kg.

Baldie

Incline Bench Press: 2x 15x40kg, 10x50kg, 11x45kg

Lat Pull Down: 2x 15x30kg, 13x50kg, 12x50kg

Laterial Raise: 2x 15x6kg, 15x6kg, 15x8kg

Dumbell Shrug: 2x 15x16kg, 15x26kg, 15x28kg

Lying Triceps Ext: 2x 15x10kg, 15x20kg, 11x22.5kg

Dumbell Curl: 2x 15x10kg, 8x14kg, 10x12kg.

howtomake

Oo colour coded