Size Surge Routine

[RazorCuts]

Size Surge Routine
A great routine for putting on size!

Monday
Squats* 2x7-9
Leg extension 1x7-9
Stifflegged deadlifts* 1x7-9
leg curls 1x7-9
Bench Presses* 2x7-9
Flat Bench Flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

Wednesday
Deadlifts* 2x7-9
Standing calf raises 2x12-18
Barbell curls* 2x7-9
Lying triceps extensions* 2x7-9
Wrist curls 1x7-9
Kneeups 2x7-9
Crunches 2x12-18

Friday
Squats* 2x7-9
Leg extensions 1x7-9
Leg curls 2x7-9
Seated calf raises* 2x12-18
Bench presses* 2x7-9
Flat-bench flyes 1x7-9
Incline dumbbell presses 2x7-9
Chins or Pulldowns* 2x7-9
Bent over Rows* 2x7-9
Behind-the-neck presses* 2x7-9
Dumbbell upright rows 2x7-9

* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

 

[HUMALOG]

squat, deadlift, squat on a mon/wed/fri would kill your lower lumbar

 

[gh101]

so you NEVER do any kind of delt fly? are you one of those guys with a huge chest and bis and mediocre shoulders cuz all u work is the anterior head?

 

[wallmonator]

It seems a bit light for recovery time for some muscles but if it works for you, more power to you.

 

[Valens]

I think it might be ok for a beginner or someone who isn't very experienced