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