End of BULK Week Results

This is my LAST week of the BULK phase from Body Beast.

I am excited about my changes this phase the most. The workouts were somewhat shorter than BUILD or phase 1 and it incorporated heavier weights which always makes me a happy girl.

Go heavy or go home 🙂

To give an idea of the changes and progress that were made within the past 5 weeks, I’ll share with you my weight increases and also my pictures to show what has happened. It’s exciting and refreshing to not have to rethink that I’m doing the right thing by following a plan such as this, which is scientifically proven and the proof is in the thousands of success stories everywhere!

Mine is next!

chchchanges

Mondays: Chest day (duh)

Week 1 to Week 5:

*Incline Fly superset with Incline Press:

week 1: 20 lbs (all 5 weeks)  week 5: 20 lbs to 30 lbs (increased 10 lbs per side)

*Chest press with rotation:

week 1: 20 lbs  week 5: 25 lbs (increased 5 lb dumbbells per side)

*Incline Press progressive set:

week 1: 20 lb – 25 lbs – 30 lbs week 5: 25 – 30- 30 (increased 5 lbs for first 2 sets) 

*Close grip press to fly:

week 1: 30 lbs – 25 lbs -20 lbs week 5: 20 lbs – 25 lbs for 8 reps and 20 lbs for 4 reps – 30 lbs (increased 5lbs and 10 lbs)

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Tuesdays: Legs (pretty predictable, right?)

Week 1 to Week 5: 

*Front to back lunge:

week 1: 10 lbs – 15 lbs – 20 lbs week 5:  15 lbs – 20 lbs – 25 lbs (increased 5 lbs each side per set) 

*Squats:

week 1: 20 lbs – 25 lbs – 30 lbs

*Full to 1/2 sumo squat:

week 1: 20 lbs   week 5: 30 lbs (increased 10 lbs)

*Split Squat:

week 1: 20 lbs -25lbs – 30 lbs week 5: 30lbs – 35 lbs- 40 lbs (increased 10 lbs per side per set)

*Deadlift superset with Alternate side squats:

week 1:  15 lbs/20lbs – 20lbs/20lbs – 30 lbs/20 lbs week 5: 20 lbs/15lbs – 25 lbs/15lbs – 40lbs/15lbs (increased 10 lbs)

Calf raises and Abs

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Wednesday (Arms) this one is my favorite 🙂

*Standing bicep curls:

week 1: 10lbs – 15lbs -20lbs   week 5: 10lbs – 18lbs – 20 lbs

*Tricep Extension:

week 1: 15lbs – 20 lbs – 25 lbs   week 5: 20lbs – 30lbs – 40lbs (increased 5lbs and 10lbs)

*Wide curls:  week 1: 20lbs for 5 sets

* Skull crushers:

week 1: 10lbs – 15lbs – 20lbs week 5: 15lbs – 20lbs -25lbs

*Hammer curl:  week 1: 10lbs – 15lbs -20 lbs

*Tricep Kickbacks:   week 1: 10lbs -15lbs- 20lbs

________________________

Thursday:

Beast Cardio and Abs…..OUCH is all I have to say! 🙂

_______________________

Friday:  BACK

*Pull over and pullups (resistance band pulls)

week 1: 25lbs – 10 reps week 5: 30lbs – 10 reps (increased 5 lbs total)

*Reverse grip row

week 1: 20 lbs -25 lbs – 30 lbs week 5: 20lbs -30lbs- 40lbs (increased 5 and 10 lbs) 

*One arm rows:

20 lbs for 5 sets (no rest)

*Deadlift:

week 1: 20lbs -25lbs – 30 lbs week 5: 25lbs -30lbs – 50 lbs (increased 5lbs and 20lbs) 

*Reverse Fly and Plank rotations: week 1: 8lbs week 5: 10lbs

__________________________

Saturday: Shoulders

*Lateral raises superset with Arnold presses

week 1: 8lbs/15lbs – 10lbs/18lbs – 13lbs/20lbs week 5: 10lbs/20lbs – 13lbs/20lbs – 15lbs/25lbs

*Upright Rows:

week 1: 10lbs -13lbs – 15lbs week 5: 10lbs – 15lbs – 20 lbs (increased 2lbs to 5lbs)

*Alternate Front Rows superset with Dumbbell Twist:

week 1: 8lbs/10lbs – 10lbs/20lbs – 13lbs/20lbs week 5: 8lbs/20lbs – 10lbs/20lbs – 15lbs/20lbs

*Reverse Flyes superset with Superman  week 1: 5lbs – 8lbs – 10lbs

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