Bulking Up Workout Routine

Monday

Chest
Bench Press 4 x 8 reps
Incline Bench Press 4 x 8 reps
Incline Dumbbell Bench Press 4 x 8 reps
Shoulders
Dumbbell Press 4 x 8 reps
Military Press 4 x 8 reps
Machine Press 4 x 8 reps
Triceps
Overhead dumbbell Extension 4 x 8 reps
Lying Tricep Extension 4 x 8 reps
Standing Skull Crushers 4 x 8 reps

Wednesday

Back
Deadlift 4 x 8 reps
Barbell Rows 4 x 8 reps
T-Bar Rows 4 x 8 reps
Pullups 4 sets to failure
Biceps
Barbell Curls 4 x 8 reps
Dumbbell Curls 4 x 8 reps
Preacher Curls 4 x 8 reps

Friday

Legs
Squats 4 x 8 reps
Leg Press 4 x 8 reps
Hack Squats 4 x 8 reps
Quad Machine 4 x 8 reps
Calf Rasies 4 x 9 reps
Stomach
Crunches... crunches... and more crunches again
Medicine Ball Crunches 4 x 15 reps
6 inches exercise 4 x 15 reps
Decline Crunches 4 x 15 reps

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Workout Routine for Toning up and Dieting

Monday

Chest
Incline Bench Press 3 x 12 reps
Flat Bench Press 3 x 12 reps
Cable Crossovers 3 x 12 reps
Dips 3 sets to failure
Shoulders
Dumbbell Laterals 3 x 15 reps
Bent Dumbbell Laterals 3 x 15 reps
Cable Side Raises 3 x 15 reps
Triceps
Cable Pushdowns 3 x15 reps
Rope Pushdowns 3 x 15 reps
Dumbbell Kickbacks 3 x 15 reps

Wednesday

Back
Lat Pulldowns 3 x 15 reps
Seated Rows 3 x 15 reps
Dumbbell Rows 3 x 15 reps
Pullups 3 sets to failure
Biceps
Preacher Curls 3 x 15 reps
Barbell Curls 3 x 15 reps
Cable Crossover Curls 3 x 15 reps
Hammer Curls 3 x 8 reps

Friday

Legs
Barbell Squats 3 x 15 reps
Quad Machine 3 x 15 reps
Lunges 3 x 15 reps
Hamstring Machine 3 x 15 reps
Calf Raises (seated and standing) 3 x 12 reps
Stomach
Crunches.. crunches.... more crunches
Medicine ball crunches 3 x 20 reps
Decline crunches 3 x 20 reps
Twisting Crunches 3 x 20 reps

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Biography

I've been around the weightlifting lifestyle for quite sometime now. I started playing football when I was a sophomore in High School. As soon as the season came, our coaches made us get into a vigorous fitness program. After the season ended I kept myself in the gym. I had a bench press and some dumbbells downstairs in my basement. Every other month I would go online and read up about weightlifting and design my schedule and diet program accordingly. I stood 5'4 140 pounds after my football season. With all the hard work I put in from sophomore to senior year I walked through the doors of my high school, as a senior with a staggering 5'8 190 pounds build. I was getting complimented left and right about my new appearance and I loved it. My senior year is when I read up a lot about supplementation with different products. Now, I didn't go crazy like some people. I didn't buy the labels that looked the best or the so called "best" supplements. I bought the necessites, your basic creatine and protein. After lifting 5 days a week, 2 hours a day during my senior year I graduated at 5'9 205 pounds. I had a 300 pound bench press, a 475 pound squat, and a 455 pound deadlift. Weightlifting changed my life, and it can do the same for you. In this blog, I'm going to show you some real good links that will help you get into the swing of things and get that body into shape.