Hitch Fit Living Magazine Volume 6 - May/June 2016 | Page 32

You want to shoot for 1-2lbs gained per week. Any more than that and you risk gaining a lot more body fat than you want while bulking. If you find yourself gaining much more than that you will want to lower your calories by small amounts until closer to that range. The goal is put on muscle not to blow up like a balloon. However on the flip side if it’s been weeks or months and you haven’t gained a pound chances are you are falling short on your calories too often. Here is a pretty easy way to get a rough estimate of your calorie needs http://www.calculator.net/calorie-calculator.html Day 1- Upper Body Barbell Bench Press 5 sets 6-8 reps Incline Dumbbell Bench 3 sets 12-15 Wide Grip Pull Ups Or 5 sets to Fail or 12-15 depending on strength level Assisted Pull Ups Lat Pull-down 3 sets 12-15 Overhead Tricep Extension 3 sets 12-15 reps Day 2- Lower Body High Bar Squats 5 sets 6-8 reps Leg Press 3 sets 12-15 Calf Raises 3 sets 12-15 Leg Lifts 3 Failure or 12 -15 depending on strength Day 3- Upper Body Incline Bench Press 5 sets 6-8 reps Flat Dumbbell Bench 3 sets 12-15 reps Bent-Over Barbell Rows 5 sets 6-8 reps Seated Cable Row 3 sets 12-15 reps Hammer Curls 3 sets 12-15 reps Day 4- Lower Body Romanian Dead Lift 5 sets 6-8 Dumbbell Lunges 3 sets 12-15 (each leg) Calf Raises 3 sets 12-15 reps Decline Sit Ups 3 sets Failure or 12-15 depending on strength Steven Stollenwerk is a Hitch Fit Transformation Trainer at the downtown location. Contact him for training at [email protected] or visit www.HitchFitGym.com