Ok here is the program that i will be following while to gain some muscle mass (ie. bulk):
Day 1: Back/Biceps
10 Min Warm Up on Treadmill or Elliptical then:
Chin-ups
Lat Pull Downs
Seated Cable Row
Bent Over Row
Upright Row
Bicep Dumbell Curls
Day 2: Rest Day
30 Min Cardio
Day 3: Legs/Abs
10 Min Warm Up on Treadmill or Elliptical then:
Leg Press
Leg Extension
Leg Curl
Sometimes Lunges
Standing Calf Raises
Weighted Sit-ups
Knee-to-Chest (Frame)
Day 4: Rest Day
30 Min Cardio
Day 5: Triceps/Chest/Shoulders
10 Min Warm Up on Treadmill or Elliptical then:
Flat Bench Press
Bumbell Bench Press (Incline)
Shoulder Press
Straight and Lateral Arm Raises
Tricep Extension with Dumbbell
Tricep Push Down (Machine)
Day 6: Rest Day
30 Min Cardio
Day 7: Rest Day
30 Min Cardio
What do you think of this weekly routine? I know i will be hitting each muscle group once per week but is that good enough if i do it properly and to my fullest potential? My goals are to put on muscle mass. As for my nutrition/diet, lets not worry about that. Just stick to my exercises and giving me advice. Is one day per week enough for each muscle group? Are those exercises good? Also, about my rest days when i do cardio, should i be doing all that cardio or how much should i be doing. I know when bulking you will gain some fat but with cardio i hope to minimize from gaining a whole lot of fat. Any advice would be greatly appreciated.
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