W
w_hunter
Iron
- Joined
- Apr 16, 2026
- Posts
- 19
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- 48
I wanna bulk up in 6 months but i need advice/tips/review of what im curently doing. I am 19 years old, 178 cm, 60 kg and have a ectomorph physique. I go to the gym 4 times per week and do kickbox sparring 1 time per week. here is my current gym workout:
Monday: incline bench press, peckfly, seated cable row, machine row, preacher curl machine and one arm tricep extension.
tuesday: pull up machine, machine row, lat pulldown, machine soulder press, lateral raise machine and one arm cable raise.
Wednesday: kickbox sparring
Thursday: peckfly, chest press, one arm tricep extension, preacher curl machine, bicep bar and dumbell shrugs.
Friday: squat machine, leg curl machine, seated leg press, calf machine, leg extension and abs machine.
Saturday and Sunday: neck curls ( at home )
I take 2 minute breaks every set and i wanna bulk up to 70-75 kg.
please tell me what i need to change or which other or more excersises i need to do or what stuff i need to do for bulking?
Monday: incline bench press, peckfly, seated cable row, machine row, preacher curl machine and one arm tricep extension.
tuesday: pull up machine, machine row, lat pulldown, machine soulder press, lateral raise machine and one arm cable raise.
Wednesday: kickbox sparring
Thursday: peckfly, chest press, one arm tricep extension, preacher curl machine, bicep bar and dumbell shrugs.
Friday: squat machine, leg curl machine, seated leg press, calf machine, leg extension and abs machine.
Saturday and Sunday: neck curls ( at home )
I take 2 minute breaks every set and i wanna bulk up to 70-75 kg.
please tell me what i need to change or which other or more excersises i need to do or what stuff i need to do for bulking?
