Title: Kurt... Routine...

This is the routine starting whenever I get to 125...

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MONDAYS

Overhead Press 2 x 6-8
Seated Dumbbell Press 2 x 6-8
Lateral Raises 2 x 6-8

Narrow Grip Benchpress 2 x 6-8
French Press 2 x 6-8

Barbell Curls 2 x 6-8
Incline Dumbbell Curls 2 x 6-8

WEDNESDAYS

Flat Benchpress 2 x 6-8
Incline Overhead Dumbbell Press 2 x 6-8
Dips (Weighted) 2 x 6-8

Chin Ups (Weighted) 2 x 6-8
Deadlifts 2 x 6-8
Barbell Rows 2 x 6-8
Shrugs 2 x 6-8

FRIDAYS

Barbell Squats 5 x 6-8
Leg Curls 2 x 6-8
Stiff Legged Deadlifts 2 x 6-8
Standing Calf Raises 2 x 8-10
Seated Calf Raises 2 x 8-10
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And this is the routine I'm currently using...

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MONDAYS

Incline Benchpress 4 x 6-12
Flat Benchpress 4 x 6-12

Standing Calf Raises 4 x 6-12
Seated Calf Raises 4 x 6-12

Straight Dumbbell Curls 4 x 6-12
Hammer Curls 4 x 6-12

WEDNESDAYS

Seated Cable Rows 4 x 6-12
Weighted Hyper Extensions 4 x 6-12

Leg Extensions 4 x 6-12
Leg Press 4 x 6-12

French Press 4 x 6-12
Cable Push Downs 4 x 6-12

FRIDAYS

Nautilus Crunches 4 x 6-12
Leg Raises 4 x 6-12
Incline Leg Raises 4 x 6-12
Side Crunches 4 x 6-12

Standing Leg Curls 4 x 6-12
Lying Leg Curls 4 x 6-12

Overhead Press 4 x 6-12
Upright Barbell Rows 4 x 6-12
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And that's that...

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Title: Re: Kurt... Routine...

Perfect routine. As you workout on that one for a long time you can change small things to it that you think is better for you. Like for chest, I started off doing that exact routine. Right now I do 3 sets flat, 2 sets inc, 1 dip. As long as you are increasing a rep or amount of weight in your lifts each session you will be gaining mass and strength.
Good luck!
Keep me updated on your progress.

Name: Kurt
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

Instead of starting at the 'planned' 3200 Cals I'm going to start at 2600. What signs should I look for to tell if I'm gaining too much Fat, or not gaining enough? (Besides the scale)

Name: DaBuff
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

Actually I think I'll start with the planned Diet of 3200... but still, is there any specific signs I could look for?

Name: DaBuff
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

I usually go by how much fat I gain in the midsection. You will be able to tell. For 20 pounds you should be able to put on 12 muscle, 8 fat. That's what I aim for, but, again, everyone is different, some are naturally skinny and can put on muscle with low fat gains. As you gain more experience you will learn to watch certain things and adjust.

Name: Kurt
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

If the 3200 Cals is way too much, which things should I take out and/or replace?

Name: DaBuff
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

I go for around 40C/30P/30F. If I lower the calorie amount I will usually just lower carbs and fat and try to leave protein where it is. Since your fat intake is already pretty low, try lowering carbs. Like for meal 2, have 1 bagel instead of 2. Meal 3, have 1 bun instead of 2.

Name: Kurt
Date: Aug. 13th, 2001



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Title: Re: Kurt... Routine...

I'm not saying change this, but if you think 3200 is too high when you start bulking then those were some suggestions.

Name: Kurt
Date: Aug. 13th, 2001



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