Thanks to the fact I am pretty much stucked at Istanbul in these bloody hot days yet theres not much to be busy with, I have started doing hardcore bbing.

This time I am bulking, my current plan is to bulk until the end of february of 2009 inorder to develop some muscle. This is my program for this month, my base metabolism uses roughly 2500 calories per day thus I try to eat up to 3000 clean calories with a %40 protein, %40 carb and %20 macro.

Chest / Triceps Days:

• 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
• 3 Sets of 12, 8, 8 Dumbbell chest flies
• 3 Sets of 10, 8, 8 Incline dumbbell press
• 2 Sets of 10, 8 Weighted Dips
• 3 Sets of 12, 8, 8 Skullcrusher
• 2 Sets of 10, 8 Overhead Tricep Extension

Back / Bicep Days:

• 1 Set of warm-up on pull ups followed by 3 sets of 12, 8, 7 lat pull-down
• 3 Sets of 12, 8, 8 low row
• 3 Sets of 12, 8, 8 high row
• 2 Sets of 8, 6 Barbell pullovers
• 3 Sets of 12, 8, 6 Deadlifts
• 2 Sets of Alternating Dumbbell Curls

Shoulder / Traps Days:

• 1 Set of warm-up on Dumbbell Military Presses followed by 3 Sets of 12, 8, 8 Barbell Military Presses
• 3 Sets of 12, 8, 8 Dumbbell lateral raises
• 3 Sets of 12, 8 ,8 Dumbbell front raises
• 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
• 2 Sets of 10, 8 Dumbbell Arnold Presses
• 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
• 2 Sets of 12, 8 Heavy Behind the back barbell shrugs

Thigh / Calves / Abs Days:

Oh and, I hit the gym about 5 days a week