2007 Bulking Workouts
My actual "Core" and "Intensity" workouts from the first two weeks of my 2007 bulk
CORE WORKOUTS
Low volume, heavy weights. Rest between sets is 2-4 minutes, and up to 5 minutes between exercises.
QUADS & HAMSTRINGS (Monday)
Squats
1x20 (warm-up, bar only)
1x20 (warm-up, weight added)
1x15 (warm-up, more weight)
1x10 (warm-up, more weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x5 (working set, more weight, very tough)
1x2 (working set, toughest)
Stiff Leg Deadlifts
1x10 (warm-up, light weight)
1x10 (warm-up, more weight)
1x8 (warm-up, more weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x5 (working set, more weight, toughest)
CHEST, DELTS & TRICEPS (Wednesday)
Barbell incline press
1x20 (warm-up, bar only)
1x20 (warm-up, weight added)
1x15 (warm-up, more weight)
1x10 (warm-up, more weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x5 (working set, more weight, very tough)
1x2 (working set, toughest)
Seated DB press
1x15 (warm-up, light weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x5 (working set, more weight, very tough)
1x2 (working set, toughest)
EZ-Bar skullcrushers
1x10 (warm-up, light weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x5 (working set, more weight, very tough)
1x2 (working set, toughest)
BACK & BICEPS (Friday)
Deadlifts
1x20 (warm-up, light weight)
1x20 (warm-up, weight added)
1x10 (warm-up, more weight)
1x5 (working set, heavy)
1x5 (working set, more weight, harder)
1x3 (working set, more weight, very tough)
1x1 (working set, max)
1x1 (working set, max)
Seated low rows
1x15 (warm-up, light weight)
1x8 (working set, heavy)
1x8 (working set, more weight, harder)
1x6 (working set, more weight, very tough)
Barbell curls
1x12 (warm-up, light weight)
4x5 (working sets, heavy, but with perfect form)
INTENSITY WORKOUTS
High volume, high intensity, short (45-60 seconds between sets) rest periods.
QUADS & HAMSTRINGS (Monday)
Leg press
1x25 (light weight)
1x25 (weight added)
1x25 (more weight)
1x20 (heavier)
1x15 (more weight, harder)
1x10 (more weight, very tough)
1x10 (to failure)
Leg extentions/lunges
1x15 - Leg extensions
1x10 - Leg extensions, superset with lunges (below)
1x50 - DB Lunges, 50 per leg, superset with final set of leg extensions
Lying leg curls
1x20 (light weight)
1x15 (weight added)
1x12 (more weight)
1x8 (heavy, to failure)
1x5 (more weight, to failure)
CHEST & TRICEPS (Tuesday)
3x10 - Cable cross-over/Flat bench DB flyes (SUPERSETS)
1x6 - Smith machine low incline bench press (REVERSE PYRAMID)
1x9 - Smith machine low incline bench press (REVERSE PYRAMID)
1x12 - Smith machine low incline bench press (REVERSE PYRAMID)
1x15 - Smith machine low incline bench press (REVERSE PYRAMID)
1x8-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)
1x6-10 - Flat DB bench press (TRIPLE DROP SET)
1x20-30 Incline DB press (to failure)
3x10-15/3xFailure - Straight bar tricep pressdowns/bodyweight tricep dips (SUPERSETS)
1x20-30 Reverse-close grip smith machine bench press
BACK & BICEPS (Thursday)
4x5/4x6 - Power cleans/Bent-over barbell rows (SUPERSETS)
3x3-6 - Reverse-grip weighted chin-ups w/8-second negative
3x4-6 Close-grip "1-1/4**" low cable rows (**pull handle to waist, come forward 1/4 of the way, then pull handle back to waist and squeeze)
1x10-12 Straight arm dumbbell pullovers
1x20-30 1-arm dumbbell rows
1x10 Power cleans (using 30-40% less weight than the superset weight)
3x6-10 Straight bar preacher curls (GIANT SET)
3x6-10 Straight bar curls (GIANT SET)
3x6-10 Alternating DB curls (GIANT SET)
DELTS & CALVES (Friday)
3x8-12 - Seated dumbbell press (no back support)
4x6-8 High pulls
2x10 Face pulls (GIANT SET)
2x10 Dumbbell laterals (GIANT SET)
2x10 Wide-grip barbell rows to the nose (GIANT SET)
2x100 Standing calf raises
4x25 Seated calf raises w/ 30 seccond squeeze on toes after each set
3x15 Leg press "toe presses" (DROP SETS: 50% weight reduction after reaching failure)
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