The man to beast programme. With the winter approaching this is the time of year when men will be thinking about getting in extra calories and focus on bulking up. So here is my winter bulking strategy; the man to beast programme. This is a 4 week programme designed to give you a head start from making that transition to beastliness. Day one: Lower body and core Back Squat 3 x 10 Front Squat 3 x 10 Stiff Leg Deadlift 3 x 10 Bulgarian Split Squat 3 x 10-12 (each leg, use weight if too easy) Prone Hamstring Curl 2 x 12, 1 x Swiss Ball Roll Out 2 x 15-20 Weighted Side Plank 2 x 45 seconds Day two: Chest Cable Crossover 3 x 12 (pre exhaust) Incline Bench Press 3 x 10 Flat Bench Press 3 x 10 Decline Cable Fly 3 x 12 Plyometric Press Up (can use Reebok Step) 2 x 25-30 seconds Day three: back, trapezius, and core Deadlift 3 x 8-10 (do two to 3 warm upsets first on 40% 1 RM) Lat Pull Down 3 x 10 T-Bar Row 3 x 10 Neutral Grip Pull Up 2x 10, 2 x 6 Inverted Row 3 x 12-15 (add weight on chest and place feet on step to increase difficulty) Incline Y Raise 2 x 15 Wide Grip Upright Row 2/3 x 12 Cable Woodchop2 x 20 Day four: shoulders and arms Military Press (barbell, standing) 3 x 8-10 Barbell Front Raise (stand against wall to reduce body English) 3 x 12 Delts Machine 1 x 12, 2 x 8 DB Rear Delt/Dynoband Rear Delt 3 x 15 Tate Press 3 x 10 EZ Bar Curl 3 x 10 Cable Skull crusher (use rope attachment on bench) 3 x 10-12 Seated Incline DB Curl (bench reclined at 30 degree angle) 3 x 10
Posted on: Thu, 17 Oct 2013 08:27:08 +0000
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