Workouts - BULK Series Week 2

ftm-fitness-the-bulk-video-series-workouts

WEEK 2 WORKOUTS

These are the actual workouts that I am using during this bulk. This is my second 12 week bulk of 2019. I have been lifting for almost 3 years and bulking for 2 years. Follow along with me and see what it’s really like to build muscle. Subscribe to my YouTube channel to see weekly episodes.

Week 2 I focused on continuing to bring my strength up to speed from where I left off at the end of my last bulk by prioritizing my big compound lifts. In addition, I have been making sure that I am really feeling the muscle group I’m working. My weak points for this bulk are my upper chest, rear delts, and traps. These areas have been getting special focus so that I see noticeable changes in them over the next 12 weeks.

Overall, my workouts during this bulk aim to build muscle in 3 ways… 1) Progressive overload and strength building using the major compound movements and consistently aiming for higher weight or repetition week to week. 2) Time under tension during supersets which puts more strain on the muscles and causes breakdown / damage repair. 3) Hypertrophy movements that focus on maximum blood flow and delivering the best pump possible. So far, it’s working well and I’m already seeing changes in my physique from where I started at Week 1.

WEEK 2 TRAINING SPLIT

MONDAY: Shoulders / Traps / Biceps / Abs
TUESDAY: Legs / Calves
WEDNESDAY: Chest / Triceps / Abs
THURSDAY: Rest Day
FRIDAY: Back / Traps / RD / Calves
SATURDAY: Chest / Arms / Abs
SUNDAY: Rest Day

DAILY MACROS

PROTEIN: 208g
CARBS: 415g
FAT: 79g
kCAL: 3,202

STATS

HEIGHT: 5’ 7”
WEIGHT: 186.2 lbs
BODYFAT: 20.7%

WORKOUT 1

SHOULDERS / TRAPS / BICEPS / ABS

EXERCISE 1
REAR DELT MACHINE
Warm Up, 15-20 reps, 4 sets

EXERCISE 2
BARBELL MILITARY PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 2 sets
Heavy, 4-6 reps, 1 set

SUPER SET 1 - EXERCISE 3
SEATED ARNOLD PRESS
Warm Up, 10-12 reps, 1 set
Working, 10-12, 2 sets

SUPER SET 1 - EXERCISE 4
DUMBBELL SHRUGS
Warm Up, 12-15 reps, 1 set
Working, 12-15, 2 sets

SUPER SET 2 - EXERCISE 5
ALT CABLE LAT RAISE
Warm Up, 15-20 reps, 1 set
Working, 12-15 reps, 2 sets

SUPER SET 2 - EXERCISE 6
ALT CABLE FRONT RAISE
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

EXERCISE 7
EZ BAR CURLS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 1 set
Heavy, 4-6 reps, 1 set

SUPER SET 3 - EXERCISE 8
ALT SEATED HAMMER CURLS
Heavy, 10-12 reps, 1 set
Working, 12-15 reps, 2 sets

SUPER SET 3 - EXERCISE 9
ALT CABLE FRONT RAISE
Working, 10-12 reps, 3 sets

AB SUPER SET 1 - EXERCISE 10
AB ROLLOUT
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 11
CRUNCHES
Working, 25 reps, 3 sets

WORKOUT 2

LEGS / CALVES

SUPER SET 1 - EXERCISE 1
LEG EXTENSION
Warm Up, 15-20 reps, 2 sets
Working, 12-15 reps, 2 sets

SUPER SET 1 - EXERCISE 2
LYING LEG CURL
Warm Up, 12-15 reps, 2 sets
Working, 10-12 reps, 2 sets

SUPER SET 2 - EXERCISE 3
HIP ADUCTOR
Working, 15-20 reps, 3 sets

SUPER SET 2 - EXERCISE 4
HIP ABDUCTOR
Working, 15-20 reps, 3 sets

EXERCISE 5
BARBELL BACK SQUAT
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Warm Up 3, 8-10 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 2-4 reps, 2 sets
Hypertrophy, 10-12 reps, 1 set

EXERCISE 6
WIDE LEG DEADLIFT
Warm Up, 8-10 reps, 1 set
Working, 4-6 reps, 2 sets

EXERCISE 7
LEG PRESS
Warm Up 1, 10-12 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 1 set
Heavy, 6-8, 1 set

EXERCISE 8
DUMBBELL GOBLET SQUAT
Hypertrophy, 12-15 reps, 3 sets

CALVES - EXERCISE 9
SEATED CALF RAISE
Working, 12-20 reps, 3 sets

CALVES - EXERCISE 10
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 3 sets

WORKOUT 3

CHEST / TRICEPS / ABS

EXERCISE 1
PEC DECK
Warm Up 1, 15-20 reps, 2 sets
Warm Up 2, 12-15 reps, 2 sets

EXERCISE 2
FLAT BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Warm Up 3, 8-10 reps, 1 set
Working, 6-8 reps, 2 sets
Heavy 1, 4-6 reps, 1 set
Heavy 2, 2-4 reps, 1 set

EXERCISE 3
DECLINE BARBELL BENCH PRESS
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 8-10 reps, 1 set
Heavy, 4-6 reps, 1 set

EXERCISE 4
CABLE FLY
Working, 12-15 reps, 2 sets
Hypertrophy, 15-20 reps, 2 sets

EXERCISE 5
DIPS
Working, 12-15 reps, 4 sets

EXERCISE 6
SKULLCRUSHER
Warm Up, 10-12 reps, 2 sets
Working, 8-10, 2 sets

SUPER SET - EXERCISE 7
TRICEP CABLE PUSHDOWN
Warm Up, 15-20 reps, 1 set
Working, 12-15 reps, 2 sets

SUPER SET - EXERCISE 8
TRICEP OVERHEAD CABLE PRESS
Warm Up, 12-15 reps, 1 set
Working, 10-12 reps, 2 sets

AB SUPER SET 1 - EXERCISE 9
ALTERNATING SIDE BENDS
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 10
CRUNCHES
Working, 25 reps, 3 sets

WORKOUT 4

BACK / REAR DELTS / TRAPS / CALVES

SUPER SET 1 - EXERCISE 1
CLOSE GRIP LAT PULLDOWN
Warm Up, 12-15 reps, 2 sets
Working, 10-12 reps, 2 sets

SUPER SET 1 - EXERCISE 2
WIDE GRIP CABLE ROW
Warm Up, 12-15 reps, 2 sets
Working, 10-12 reps, 2 sets

EXERCISE 3
BARBELL ROW
Warm Up 1, 12-15 reps, 1 set
Warm Up 2, 10-12 reps, 1 set
Working, 6-8 reps, 2 sets
Hypertrophy, 12-15 reps, 1 set

EXERCISE 4
BARBELL DEADLIFT
Warm Up 1, 8-10 reps, 1 set
Warm Up 2, 6-8 reps, 1 set
Working, 4-6 reps, 2 sets
Heavy, 2-3 reps, 2 sets

SUPER SET 2 - EXERCISE 5
DUMBBELL SHRUGS
Working, 12-15 reps, 3 sets

SUPER SET 2 - EXERCISE 6
CLOSE GRIP DUMBBELL INCLINE ROW
Working, 10-12 reps, 3 sets

SUPER SET 3 - EXERCISE 6
ASSISTED PULL UPS
Working, 10-12 reps, 3 sets

SUPER SET 3 - EXERCISE 7
ROPE FACE PULL
Working, 12-15 reps, 3 sets

CALVES - EXERCISE 8
BARBELL STANDING CALF RAISE
Working, 12-20 reps, 6 sets

WORKOUT 5

CHEST / ARMS / ABS

EXERCISE 1
INCLINE DUMBBELL BENCH PRESS
Warm Up 1, 15-20 reps, 1 set
Warm Up 2, 12-15 reps, 1 set
Warm Up 3, 10-12 reps, 1 set
Heavy, 4-6 reps, 2 sets
Working, 8-10 reps, 2 sets

SUPER SET 1 - EXERCISE 2
INCLINE DUMBBELL FLY
Working, 10-12 reps, 3 sets

SUPER SET 1 - EXERCISE 3
DUMBBELL PULLOVER
Working, 10-12 reps, 3 sets

SUPER SET 2 - EXERCISE 4
DUMBBELL OVERHEAD PRESS
Working, 10-12 reps, 3 sets

SUPER SET 2 - EXERCISE 5
ALT SEATED HAMMER CURLS
Working, 10-12 reps, 3 sets

SUPER SET 3 - EXERCISE 6
TRICEP CABLE PUSHDOWN
Working, 12-15 reps, 3 sets

SUPER SET 3 - EXERCISE 7
CABLE CURL
Working, 10-12 reps, 3 sets

SUPER SET 4 - EXERCISE 8
DUMBBELL TRICEP KICKBACK
Working, 12-15 reps, 3 sets

SUPER SET 4 - EXERCISE 9
REVERSE CABLE CURL
Working, 12-15 reps, 3 sets

AB SUPER SET 1 - EXERCISE 10
AB ROLLOUT
Working, 12-15 reps, 3 sets

AB SUPER SET 2 - EXERCISE 11
CRUNCHES
Working, 25 reps, 3 sets

I have been training for 3 years and bulking for 2 years. On my way to the goal of 225 lbs at 5 years, I'm sharing my experience with bodybuilding. This journey has changed my life in so many positive ways and I hope to inspire others to put their goals into action.

My bulking progress:
2017 Start - 134 lbs
End of 2017 - 156 lbs
End of 2018 - 182 lbs
End of 2020 Goal - 225 lbs

JOIN ME - START A BULK!

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I am not a certified personal trainer, but do seek to motivate and inspire others on their fitness journey. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime. If you are looking for a training program, click here.

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