BirdyBirdMan
Registered
This is an example of my program right now. It changes a little every week though. I really love bodybuilding and I want to incorporate it a little into my routine to help me get bigger and bring my muscles out more. Can you guys help me with this? This is what I have thought up so far. Monday I thought I could do 8 weeks to bigger forearms (from ABC bodybuilding) and then after I do that for 8 weeks do 8 weeks to bigger forearms 2. On Wednesday I could do the traps - (I made this up) Week 1:
Dumbbell Shrugs 2x8
Upright Rows 2x8 1x Static (60secs)
Week 2:
Calf Machine Shrugs 2x10
Barbell Shrugs 3x6
Repeat.
On friday I could do biceps - the 8 weeks to bigger biceps workout on ABC BB.
Does the bench press cover the triceps enough that I don't have to work them anymore? Also am I missing any other parts of my body? I'm assuming the Olympic lifts should get my legs pretty big right? It also works the shoulders right?
mon
power cl above knee off plinth 5x5
power cl + front sq 5x5 (each)
squat (full) clean 5x5
split jerk 5x5
clean pull + power cl 5x5 (each)
back squat 5x8
wed
warmup sequence
power sn above knee off plinth 5x5
classic (full) sn 5x5
sn pull 5x5
sn pull + power sn 5x5 (each)
front sq 5x8
hyper 5x10
fri
warmup sequence
power clean below knee off plinth 5x5
power clean 5x5
clean + split jerk 5x5 (each)
clean pull 5x5
back squat 5x8
bench press 5x10
sat
power sn below knee off plinth 5x5
power sn + overhead sq 5x5 (each)
classic (full) snatch 5x5
sn pull to knee 5x5
Dumbbell Shrugs 2x8
Upright Rows 2x8 1x Static (60secs)
Week 2:
Calf Machine Shrugs 2x10
Barbell Shrugs 3x6
Repeat.
On friday I could do biceps - the 8 weeks to bigger biceps workout on ABC BB.
Does the bench press cover the triceps enough that I don't have to work them anymore? Also am I missing any other parts of my body? I'm assuming the Olympic lifts should get my legs pretty big right? It also works the shoulders right?
mon
power cl above knee off plinth 5x5
power cl + front sq 5x5 (each)
squat (full) clean 5x5
split jerk 5x5
clean pull + power cl 5x5 (each)
back squat 5x8
wed
warmup sequence
power sn above knee off plinth 5x5
classic (full) sn 5x5
sn pull 5x5
sn pull + power sn 5x5 (each)
front sq 5x8
hyper 5x10
fri
warmup sequence
power clean below knee off plinth 5x5
power clean 5x5
clean + split jerk 5x5 (each)
clean pull 5x5
back squat 5x8
bench press 5x10
sat
power sn below knee off plinth 5x5
power sn + overhead sq 5x5 (each)
classic (full) snatch 5x5
sn pull to knee 5x5