Jclem23 Body Bulk Blast

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Jclem23
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Jclem23 Body Bulk Blast

Post by Jclem23 » Tue Jan 07, 2014 1:07 pm

At the risk of committing blasphemy, I have heavily modified the original "NYGMEN Body Bulk Blast" to better suit my needs. Here is the revised program that I am calling the "Jclem23 Body Bulk Blast"

Original "NYGMEN Body Bulk Blast"

Day 1
*Front squats - ramp up to a 5 rep max 1 or 2 work sets
*DB or BB Flat bench - ramp up to a 5 rep max, 2 or 3 work sets
*DB or BB Incline - ramp up to a 5 rep max, 1 or 2 work sets
Lateral raises - 3 or 4 sets of 8-12 reps
Pushdowns - 3 or 4 sets of 8-12 reps
cable or DB flies if your feeling peppy.

Day 2
*Deads or Rack pulls - ramp up to a 5RM - 1 work set (MAYBE 2 worksets)
*Tbar or BB rows - sets of 8-12 reps, 3 or 4 work sets
Pulldowns or chins - sets of 8-12 reps, 3 or 4 work sets
DB rows - sets of 12-20, 1 or 2 work sets
Curl variation - sets of 8+ reps, 2 or 3 sets total
Different curl variation - same

Day 3 (Take an off day between day 2 and 3)
*Back squat - ramp up to 5RM - 3+ work sets
*Leg Press - sets of 8-25 - 2 or 3 work sets
any other leg assistance, high rep work
---*** See Pete's comments in post 4***---

Day 4
*OH press - ramp up to a 5RM, 1-3 worksets
Lateral Raises - same as before
Rear delt work - same as lateral raises
*BB row - Same as before
Close grip bench
curl variation
*Shrugs - sets of 15-25, as heavy as humanly possible, 1 or 2 work sets


Jclem23 Body Bulk Blast

Mon (Pull)
Deadlifts - ramp up to a 5RM - 1 work set
Barbell rows - 3 sets of 6-8 reps
Pullups- 3 sets of 8-10 reps
Hammer Strength Chest Supported Neutral Grip Unilateral Row- 3 sets of 10-12 reps
EZ wide grip curls- 3 sets of 10-12 reps
DB Hammer Curls- 3 sets of 10-12 reps
Abs 4-5 sets

Tues (Push)
DB or BB Flat bench -3 sets of 4-6 reps
DB or BB Incline - 3 sets of 6-8 reps
Triceps Dips- 3 sets of 8-10 reps
Lateral Raise Machine - 3 sets of 10-12 reps
Triceps extensions- 3 sets of 10-12 reps
DB flies - 3 sets of 10-12 reps (I used a mechanical advantage setup- for example, my first set i do at a 20 degree angle, second set is a 10 degree angle, and 3rd set is a 0 degree angle.)
Fat Gripz static holds 4-5 sets

Wed (Off)

Thurs (Legs)
Back squat - 3 sets of 4-6 reps
Romanian Deadlift- 3 sets of 6 to 8
Leg Press - 3 sets of 8 to 10
Leg Curl- 3 sets of 10 to 12
Calf raise- 4 sets of 10 to 12
Ab wheel- 4 sets of 10 to 12

Fri (Upper body)
OH press - 3 sets of 4-8 reps
Weighted Chins- 3 sets of 6-10 reps
CG Bench- 3 sets of 6-10 reps
Fat Gripz Face Pulls- 3 sets of 8-12 reps
Mid cable high fly- 3 sets of 8-12 reps
Unilateral DB Lateral Raises - 3 sets of 10-14 reps
Close grip ez curls-3 sets of 10-14 reps
Skullcrushers- 3 sets of 10-14 reps

Sat- Off
Optional-
Abs- 4-8 sets
Fat gripz holds- 4-5 sets
CoC grippers- 4-5 sets
Calf raises- 4-5 sets

Sun- Off

As you may have noticed, this is very heavily modified from the original routine, but still follows the same basic template. The only concern I really have with the new program is if heavy deadlift on monday and then do RDLs on thursday would result in overtraining.

Any comments for improving it are appreciated.

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