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Bulking Bad: Workouts Week 1


Let's get lifting, it's a 4 day week to start, there's no 3 day weeks in this Bulking Plan! 4 sets of 4 reps for every exercise,at 90% of your 1 Rep Max. Give yourself a good 2 minutes of rest between each set and go for it!

Day 1: Lower Body

Be Warned, the stairs will be a struggle tomorrow....

1. Barbell Squats

2. Lunges

3. Deadlifts

Day 2: Upper Body

Give your shoulders and chest hell with these 3 compound movements.

1. Military press

2. Bench Press

3. Barbell Row

4. Pull Ups

Day 3: Lower Body

Now your legs have recovered from Day 1, let's ruin them again...

1. Squats

2. Sumo Deadlifts

3. Lunges

4. Side Squats

Day 4: Upper Body

One last push and pull on the chest and shoulders then it's time to rest up and refuel!

1. Incline Bench Press

2. One Arm Dumbell Row

3. Arnold Press

4. Chin Ups

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