Bigger Stronger Healthier (New and improved SEP 2015)

Aboviall

Sep 7th 2015

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Bigger Stronger Healthier (New and improved SEP 2015)

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RATING: 88 (FROM 13 JEFIT MEMBERS)

5 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

-----------------------------------WHY THIS ROUTINE WORKS----------------------------------------

Statistics speak once again and prove that OVERLOAD is the way to gain the most amount of muscle. Heavy weight that you can only rep 5-7 times if you can do 2 reps more then what is asked then you need heavier weight. In this routine you will be overloading your muscles without over training or causing your muscles to fail. Doing this will maximize muscle strength and size.
PLEASE DO NOT EXCEED THE WORKOUTS IN THIS ROUTINE.
Rest is the most important thing for muscle strengthening and repairing. Resting the time given will allow your muscles recover enough to complete the next set of heavy weight. One thing I cannot stress enough is proper form. Use proper form in each and every workout. Proper form may cause you to be able to lift less weight but you will see more results.

-----------------------------------------ROUTINE EXPLAINED--------------------------------------------

You will do a warmup set of the same amount of reps asked each set (5-7) and not record it. The warmup set should weigh significantly less than the amount you will use for the actual workout. Wait about a minute then do your first set of heavy weight for the amount of reps required no more no less. The weight should not be changing every set. You should have a weight that you can only do the amount of reps required if you feel like you can do 2 more than required then go heavier until you find a weight that you can only do that amount required. Stay at that weight for the rest of the sets unless you cannot complete the set. This will help you understand how much weight you will need in the future.

EXAMPLE: If you bench with 85lbs dumbbells for 5 reps but you feel like you could get 7 so you go up to 95lbs so now youâ€™re on set 2/4 you do it and get all 5 it feels good. You move to set 3/4 and you can only get 4 with good form. Drop back down to 90lbs finish that set and then complete set 4 with 90lbs. So next time you know that youâ€™ll start with 90lbs.

---------------------------------------------------NUTRITION-------------------------------------------------
With fat one pound equals 454 grams (decimal places aside, this is a fact).
Fat has nine calories per gram.
Human fat tissue is approximately 87% lipid. So therefore fat tissue has approximately the calorific energy of 395 grams of pure fat (454 grams x 87%), that is 3,555 calories (395 grams x 9).

1 pound fat = 3555 calories
Fat: 1 gram = 9 calories
Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Alcohol: 1 gram = 7 calories

Basal Metabolic Rate (BMR)
Is how much your body will burn just based on your metabolism.
You can do this by searching BMR calculator and inputting your information.

EXAMPLE:

Male, weight 155 height 5'10 age 23, 1764 calories
Female, weight 155lbs height 5'10 age 23, 1550 calories

ON MY ROUTINE

This is a 6 days a week routine it is asking a lot from you so you have to give back by adding the correct amount of calories.

Males will +1100cal
Females will +1000cal

For gaining weight at the good healthy pace
+2lbs a week
+500cal

For gaining weight at an accelerated pace.
+3lbs a week
+1000cal
This will be harder to keep a healthy diet but not impossible.

DAILY INTAKE MALES

Protein 1.5 Gram: Per Body Weight Pounds
Carbs 2.5 Grams: Per Body Weight Pounds
Fat 0.5 Grams: Per Body Weight Pounds.

EXAPLE WITH A 155LBS MALE

Protein 232.5 grams x 4 calories = 930 calories
Carbs 387.5 grams x 4 calories = 1550 calories
Fat 77.5 grams x 9 calories = 697.5 calories

Male = 3177.5 calories/day

DAILY INTAKE FEMALES

Protein 1.3 Grams: Per Body Weight Pounds
Carbs 2.4 Grams: Per Body Weight Pounds
Fat 0.4 Grams: Per Body Weight Pounds.

EXAMPLE WITH A 155LBS FEMALE

Protein 201.5 grams x 4 calories = 806 calories
Carbs 372 grams x 4 calories = 1488 calories
Fat 62 grams x 9 calories = 558 calories

Female= 2852 calories/day

OR YOU CAN GET THE MAXIMUM ALLOWED BY TAKING THE BMR ADD IN MY ROUTINE, ADD THE WEIGHT GAIN.

Male (155lbs): 1764 + 1100 + 500 = 3364 calories/day
Female (155lbs): 1550 + 1000 + 500 = 3050 calories/day

For every 5lbs you gain please remember to reevaluate your diet and increase calories protein carbs and fats respectively.
During the bulking cycle you will gain 1lbs of fat for every 3lbs of muscle if you follow the proper diet. Do not worry about the fat you get during this cycle because you will lose it during the cutting cycle. So as you can see my diet gives you the majority of the calories you need but stops shy of your maximum daily amount by approximately 200 calories. This is so you have a little bit of play but not too much this will let you go slight above my recommended diet and still be within your healthy weight gain calories and to allow your self have that little extra treat that always feels good to eat after you've been working so hard.

----------------------------------------------------NOTES------------------------------------------------------

Drink plenty of water but not too much while performing this routine. Drinking water helps keep up your metabolism and hydrate your body/muscles.
This routine can be repeated until you reach the desired body weight or size. However I only recommend doing 10 weeks at a time after 10 weeks please take a week off to rest. To look the best bulk until you are 10lbs-15lbs heavier then you want to be.
Then I recommend doing my cutting routine after this and losing the extra 10lbs-15lbs and shredding that fat making your muscles stand out and look even better. To maintain your beautiful physique do my endurance routine it will keep you in great shape and you can eat normally again.

PLEASE ONLY RATE MY ROUTINES IF YOU HAVE COMPLETED THE LESSON OR YOU ARE IN PROGRESS.

Day Off Every Sunday 0 exercises, 0 min

Week 1 (A) CHEST Mon. 4 exercises, 1 hr 2 mins

Barbell Bench Press	4x5 reps	rest: 180s
Barbell Incline Bench Press	4x5 reps	rest: 180s
Cable Cross Over	4x7 reps	rest: 180s
Cable Lower Chest Raise	4x7 reps	rest: 180s

Week 1 (B) ARMS Tue. 8 exercises, 1 hr 20 mins

Barbell Close Grip Standing Curl	4x7 reps	rest: 90s
Barbell Drag Curl	4x7 reps	rest: 90s
Barbell Preacher Curl	4x7 reps	rest: 90s
EZ Bar Seated Close Grip Concentration Curl	4x7 reps	rest: 90s
EZ Bar Decline Close Grip Skull Crusher	4x7 reps	rest: 90s
EZ Bar Incline Triceps Extension	4x7 reps	rest: 90s
Weighted Tricep Dips	4x7 reps	rest: 90s
Cable One Arm Tricep Pushdown	4x7 reps	rest: 90s

Week 1 (C) BACK Wed. 4 exercises, 1 hr 2 mins

Barbell Bent Over Row	4x7 reps	rest: 180s
Wide Grip Lat Pulldown	4x7 reps	rest: 180s
T Bar Row	4x7 reps	rest: 180s
Hyperextensions - Back Extensions	4x7 reps	rest: 180s

Week 1 (D) SHOULDERS Thurs. 4 exercises, 1 hr 3 mins

Barbell Shoulder Press	4x5 reps	rest: 180s
Barbell Up Right Row	4x6 reps	rest: 180s
Dumbbell Alternating Deltoid Raise	4x7 reps	rest: 180s
Dumbbell One Arm Front Raise	4x7 reps	rest: 180s

Week 1 (E) LEGS Fri. 6 exercises, 1 hr 4 mins

Barbell Deep Squat	4x7 reps	rest: 120s
Leg Press with Wide Stance	4x7 reps	rest: 120s
Dumbbell Step Ups	4x7 reps	rest: 120s
Calf Press On Leg Press	4x7 reps	rest: 90s
Seated Calf Raise	4x7 reps	rest: 90s
Standing Calf Raises	4x7 reps	rest: 90s

Week 1 (F) ABBS Sat. 4 exercises, 59 mins

Dumbbell Side Bend	4x20 reps	rest: 120s
Decline Bench Weighted Twist	4x20 reps	rest: 120s
Decline Bench Leg Raise	4x20 reps	rest: 120s
Cross Body Crunch	4x20 reps	rest: 120s

Week 2 (A) CHEST Mon. 4 exercises, 1 hr 2 mins

Dumbbell Bench Press	4x5 reps	rest: 180s
Dumbbell Incline Bench Press	4x5 reps	rest: 180s
Dumbbell Fly	4x6 reps	rest: 180s
Cable Standing Up Straight Crossovers	4x7 reps	rest: 180s

Week 2 (B) ARMS Tue. 8 exercises, 1 hr 21 mins

Dumbbell Alternate Bicep Curl	4x7 reps	rest: 90s
Dumbbell Incline Hammer Curls	4x7 reps	rest: 90s
Cable One Arm High Curl	4x7 reps	rest: 90s
Dumbbell Alternate Preacher Curl	4x7 reps	rest: 90s
Cable One Arm Standing Overhead Tricep Extension	4x7 reps	rest: 90s
Cable One Arm Tricep Pushdown	4x7 reps	rest: 90s
Dumbbell Standing One Arm Triceps Extension	4x7 reps	rest: 90s
Dumbbell Alternate Lying Extension	4x7 reps	rest: 90s

Week 2 (C) BACK Wed. 4 exercises, 1 hr 3 mins

Barbell Deadlift	4x5 reps	rest: 180s
Barbell Romanian Deadlift	4x7 reps	rest: 180s
Full Range Of Motion Lat Pulldown	4x7 reps	rest: 180s
Dumbbell One Arm Row	4x7 reps	rest: 180s

Week 2 (D) SHOULDERS Thurs. 4 exercises, 1 hr 1 min

Barbell Standing Military Press	4x6 reps	rest: 180s
Dumbbell Arnold Press	4x6 reps	rest: 180s
Dumbbell Bent Over Reverse Fly	4x5 reps	rest: 180s
Dumbbell Shoulder Shrug	4x7 reps	rest: 180s

Week 2 (E) LEGS Fri. 6 exercises, 1 hr 4 mins

Barbell Deep Squat	4x7 reps	rest: 120s
Dumbbell Rear Lunge	4x7 reps	rest: 120s
Seated Leg Curl	4x7 reps	rest: 120s
Seated One Leg Calf Raise	4x7 reps	rest: 90s
One Leg Calf Press on Leg Press	4x7 reps	rest: 90s
Standing Calf Raises	4x7 reps	rest: 90s

Week 2 (F) ABBS Sat. 4 exercises, 59 mins

Ab Crunch Machine	4x20 reps	rest: 120s
Cable Crunch	4x20 reps	rest: 120s
Medicine Ball Supine Two Arm Overhead Throw	4x20 reps	rest: 120s
Oblique Crunches	4x20 reps	rest: 120s

Week 3 (A) CHEST Mon. 4 exercises, 1 hr 2 mins

Barbell Bench Press	4x5 reps	rest: 180s
Barbell Decline Bench Press	4x5 reps	rest: 180s
Cable Mid Chest Crossovers	4x7 reps	rest: 180s
Cable Inner Chest Press	4x7 reps	rest: 180s

Week 3 (B) ARMS Tue. 8 exercises, 1 hr 19 mins

Barbell Close Grip Preacher Curl	4x7 reps	rest: 90s
Dumbbell Concentration Curls	4x7 reps	rest: 90s
Dumbbell Twisting Standing Curl	4x7 reps	rest: 90s
EZ Bar Curl	4x7 reps	rest: 90s
Barbell Lying Triceps Extension	4x7 reps	rest: 90s
Cable Rope Overhead Triceps Extension	4x7 reps	rest: 90s
Cable Triceps Pushdown	4x7 reps	rest: 90s
Cable Tricep Kickback	4x7 reps	rest: 90s

Week 3 (C) BACK Wed. 4 exercises, 1 hr 3 mins

Barbell Bent Over Two Arm Row	4x7 reps	rest: 180s
Gironda Sternum Chin Ups	4x7 reps	rest: 180s
Close Grip Front Lat Pulldown	4x7 reps	rest: 180s
Cable Full Range of Motion Straight Crossover	4x7 reps	rest: 180s

Week 3 (D) SHOULDERS Thurs. 4 exercises, 1 hr 3 mins

Dumbbell Alternate Seated Press	4x6 reps	rest: 180s
Dumbbell Cuban Press	4x7 reps	rest: 180s
Dumbbell Lateral Raise	4x7 reps	rest: 180s
Dumbbell Front Raise	4x7 reps	rest: 180s

Week 3 (E) LEGS Fri. 6 exercises, 1 hr 6 mins

Barbell Deep Squat	4x7 reps	rest: 120s
Barbell Hang Clean	4x7 reps	rest: 120s
Dumbbell Step Ups	4x7 reps	rest: 120s
Calf Press On Leg Press	4x7 reps	rest: 90s
Standing Calf Raises	4x7 reps	rest: 90s
Seated Calf Raise	4x7 reps	rest: 90s

Week 3 (F) ABBS Sat. 4 exercises, 59 mins

Decline Crunch	4x20 reps	rest: 120s
Decline Oblique Crunch	4x20 reps	rest: 120s
Weight Plate Side Bend	4x20 reps	rest: 120s
V Ups	4x20 reps	rest: 120s

Week 4 (A) CHEST Mon. 4 exercises, 1 hr 2 mins

Dumbbell Bench Press	4x5 reps	rest: 180s
Dumbbell Decline Bench Press	4x5 reps	rest: 180s
Dumbbell Decline Fly	4x6 reps	rest: 180s
Cable High Cross Over	4x7 reps	rest: 180s

Week 4 (B) ARMS Tue. 8 exercises, 1 hr 20 mins

Dumbbell Alternate Hammer Curl	4x7 reps	rest: 90s
Dumbbell Alternate Incline Curl	4x7 reps	rest: 90s
Dumbbell Alternate Hammer Preacher Curl	4x7 reps	rest: 90s
Dumbbell Bicep Curl	4x7 reps	rest: 90s
Dumbbell Decline Triceps Extension	4x7 reps	rest: 90s
Dumbbell Standing One Arm Triceps Extension	4x7 reps	rest: 90s
Dumbbell Lying Single Extension	4x7 reps	rest: 90s
Dumbbell Standing Triceps Kickback	4x7 reps	rest: 90s

Week 4 (C) BACK Wed. 4 exercises, 1 hr 3 mins

Barbell Reverse Grip Bent Over Row	4x7 reps	rest: 180s
Barbell Romanian Deadlift	4x7 reps	rest: 180s
Cable Elevated Rows	4x7 reps	rest: 180s
Close Grip Chin Up	4x7 reps	rest: 180s

Week 4 (D) SHOULDERS Thurs. 4 exercises, 1 hr 4 mins

Cable One Arm Reverse Fly	4x7 reps	rest: 180s
Cable One Arm Lateral Raise	4x7 reps	rest: 180s
Barbell High Front Raise	4x6 reps	rest: 180s
Dumbbell Shoulder Shrug	4x7 reps	rest: 180s

Week 4 (E) LEGS Fri. 6 exercises, 1 hr 5 mins

Barbell Deep Squat	4x7 reps	rest: 120s
Dumbbell One Leg Squat	4x7 reps	rest: 120s
Dumbbell Lunges	4x7 reps	rest: 120s
One Leg Calf Press on Leg Press	4x7 reps	rest: 90s
Seated One Leg Calf Raise	4x7 reps	rest: 90s
Standing Calf Raises	4x7 reps	rest: 90s

Week 4 (F) ABBS Sat. 4 exercises, 55 mins

Air Bike	4x20 reps	rest: 120s
Weight Plate Russian Twist	4x20 reps	rest: 120s
Ab Crunch Machine	4x20 reps	rest: 120s
Jackknife Sit up	4x20 reps	rest: 120s

Week 5 (A) CHEST Mon. 4 exercises, 1 hr 2 mins

Barbell Decline Bench Press	4x5 reps	rest: 180s
Dumbbell Incline Bench Press	4x5 reps	rest: 180s
Dumbbell Incline Fly	4x6 reps	rest: 180s
Cable Lower Chest Raise	4x7 reps	rest: 180s

Week 5 (B) ARMS Tue. 8 exercises, 1 hr 19 mins

Barbell Bicep Drag Curl	4x7 reps	rest: 90s
Barbell Close Grip Standing Curl	4x7 reps	rest: 90s
Cable One Arm High Curl	4x7 reps	rest: 90s
Dumbbell Alternate Hammer Preacher Curl	4x7 reps	rest: 90s
Barbell Standing Overhead Triceps Extension	4x7 reps	rest: 90s
Cable Rope Triceps Pushdown	4x7 reps	rest: 90s
Cable One Arm Standing Overhead Tricep Extension	4x7 reps	rest: 90s
Cable Reverse Grip Low Tricep Kickback	4x7 reps	rest: 90s

Week 5 (C) BACK Wed. 4 exercises, 1 hr 3 mins

Barbell Deadlift	4x5 reps	rest: 180s
Climbers Chin Up	4x7 reps	rest: 180s
Close Grip Reverse Lat Pull Down	4x7 reps	rest: 180s
Dumbbell One Arm Row	4x7 reps	rest: 180s

Week 5 (D) SHOULDERS Thurs. 4 exercises, 1 hr 3 mins

Barbell Shoulder Press	4x5 reps	rest: 180s
Dumbbell Arnold Press	4x6 reps	rest: 180s
Cable External Rotation	4x7 reps	rest: 180s
Cable Internal Rotation	4x7 reps	rest: 180s

Week 5 (E) LEGS Fri. 6 exercises, 1 hr 6 mins

Barbell Deep Squat	4x7 reps	rest: 120s
Barbell Clean	4x7 reps	rest: 120s
Dumbbell Rear Lunge	4x7 reps	rest: 120s
Seated Calf Raise	4x7 reps	rest: 90s
Standing Calf Raises	4x7 reps	rest: 90s
Calf Press On Leg Press	4x7 reps	rest: 90s

Week 5 (F) ABBS Sat. 4 exercises, 1 hr 2 mins

Cable Crunch	4x20 reps	rest: 120s
Dumbbell Side Bend	4x20 reps	rest: 120s
Decline Bench Leg Raise with Hip Thrust	4x20 reps	rest: 120s
Decline Bench Weighted Twist	4x20 reps	rest: 120s