Workout

Bulk Workout

Looking to build muscle and bulk up?

Increase bulk with these 3 simple exercises:

Perform the full body exercise first before performing the ‘pull’ and ‘push’ exercises togethe

FULL BODY EXERCISES: SQUAT PRESS

 

  1. Stand with feet slightly wider than shoulder width apart, hold dumb bells at shoulder height
  2. Squat down slowly until knee joint is at right angle and hamstrings are parallel to the floor
  3. Squeeze and drive upwards pressing dumb bells up into the air whilst raising on to calves.

Perform 4-6 sets of 8-10 repetitions with 60 seconds rest in between

PUSH EXERCISE: MAXIMUM PULL UPS

  1. Place hands on pull up bar as wide as possible, head facing forward, feet together
  2. Squeeze and pull up quickly until chin is above bar,
  3. Return to start position and repeat

Perform maximum number of pull ups followed by maximum number of press ups without rest.

PULL EXERCISE: MAXIMUM PRESS UPS

  1. Place hands slightly wider than shoulder width, head facing the floor, feet together with glutes activated and core switched on.
  2. Drop down quickly as far as possible, resist.
  3. Press up quickly returning to start position and repeat

Perform maximum number of press ups, rest for 60 seconds and repeat pull up and press up combination 4-6 times

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