Here’s my info. Looking for some helpful criticism.

Age: 41
Height: 6′2"
Wt: 195 (~21%BF)
Goal: Bulk for size, minimize fat gain
Diet:2400 cal, 78g Fat, 180g Carb, 245g Protein
Experience: 5 years lifting

I don’t recover as quickly as use to so I have been using the following split to maximize rest between body parts. Biggest issue are legs. Love to run but lifting with legs and running beats up the hips too much. Currently not running to help bulk, only bike on weekend for cardio.

3 sets each, 6-8 reps, 60 sec rest between sets:

Mon (Chest/Back)
Bench Press
Roman DL
Dips
DB Rows
Incline Flys

Wed (Legs)
Squat
Leg Ext
Leg Curl
Calf Raise
Crunch
Leg Press

Fri (Arms/Shoulders)
Overhead DB Press
Lat Pull
DB Curls
Skull Crush
Pull Ups
DB Lat Raise

Filed under: Fitness

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