I begun the 2nd macrocycle of my bodybuilding anual training program. This is the stage for building muscle mass and gain some weigth. I will be at this stage for at least 2 months (ending on April).
On this cycle the main focus is to build muscle mass, secondary will focus on muscle strength. Will always do some cardio on every workout to burn some fat.
I started on the last week by doing legs (quads, hamstrings and calfs), back and biceps. On last Tuesday I did Chest, Shoulders and Triceps. Tomorrow will return to the Legs/Back/Biceps training.
The main exercises for the 1st workout are:
- Leg Press (current on 140Kg)
- Hamstrings curl (current on 30Kg)
- Barbell calf raises (current on 10Kg)
- One arm dumbell row or pullouts. (current on 22,5Kg and 40Kg)
- Dumbell bicep curl. (7,5Kg-10Kg. Max.)
The main exercises for the 2nd workout are:
- Bench Press (For a max. of 60-65Kg)
- Buterflyes (14,5Kg)
- Military Press (14 Kg)
- French Dumbell Triceps Press (10Kg).
All in the 8-12 Rep. Range and a minimum of 2 sets and 3 the max.
