Hey guys,

I'm in the process of applying to the police force and looking to bulk up a bit (cleanly though). I know gaining muscle takes time, so does the police force application, so I'm in no rush, just looking for a good quality training program.

I've ready a good few articles and have come up with this program, I'd appreciate any advice on how to better and improve it.

(Oh, I had to avoid certain exercises to suit the equipment I have available: barbell, dumbbells, bench, squat rack, chin up bar)


Full body workout: Monday - Wednesday - Friday

Legs:
Squat - 2x20
Deadlift 3x12 or 2x20 ???

Pecs:
Barbell Bench Press - 3x12
Dumbbell Pullover - 3x12

Biceps:
Dumbbell Curl - 3x12

Shoulders:
Dumbbell Lateral Raise - 3x12
Dumbbell Upright Row - 3x12

Traps:
Barbell Shrug - 3x12

Back:
Bent Over Row - 3x12

Abs:
Weighted Sit ups - 3x12

Calves:
Calf Raises - 3x12


I tried to choose exercises that worked other muscles to, for example the bent over row also working the shoulders and biceps as well as the back.

Is this a good workout program to start with?

dont do all of that in 1 session, split it up over the 3 sessions

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

Like,

Monday - Chest + Back

Wednesday - Biceps + Triceps

Friday - Legs + Abs

???

ORIGINAL: VitOxy

Like,

Monday - Chest + Back

Wednesday - Biceps + Triceps

Friday - Legs + Abs

???

monday = legs
squat
leg curl
calf raise

wednesday = push
bench
shoulder press
dips

fri = pull
deadlift
rows
curls
abs

73.25K BW
160K Squat
102.5K Bench
220K Deadlift (3BW)

My Journal

Yeah i was just about to say that...


I was advised in my journal to do a Push, Pull and legs day so i've changed my routein to that (only this week though)

Adam - AKS
www.justgiving.com/adamks - Flora London Marathon 2008 sponsorship

My Journal - http://www.muscletalk.co.uk/m_2684997/tm.htm