Day 311 - Body Beast Bulk: Back "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Back throughout the "Bulk" phase of Body Beast. A much shorter workout here, running right around the 30mins length. I felt like this routine needed just 1 more set so I would add a bonus round of "Seated Back Rows" (exercise you see in P90X's Chest & Back) immediately following the Deadlifts.

Bulk: Back

Pull-Over

Day 24
15 reps - 45lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Day 60
15 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Pull-Up

Day 24
10 reps
10 reps
5+5 assisted reps


Day 60
10 reps (30lbs)
10 reps (20lbs)
10 reps


Reverse Grip Row

Day 24
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x40lbs
12 reps - 2x30lbs
15 reps - 2x25lbs


Day 60
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x35lbs
15 reps - 2x30lbs


One Arm Row Force Set

Day 24
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs


Day 60
5 reps - 60lbs
5 reps - 60lbs
5 reps - 60lbs
5 reps - 50lbs
5 reps - 50lbs


Deadlift

Day 24
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs


Day 60
15 reps - 2x50lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x60lbs


Seated Back Row

Day 24
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x45lbs


Day 60
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs


Reverse Fly

Day 24
15 reps - 2x10lbs
12 reps - 2x15lbs


Day 60
15 reps - 2x12lbs
12 reps - 2x15lbs


Plank Rotation

Day 60
8 reps - 25lbs
8 reps - 25lbs


Day 60
8 reps - 25lbs
8 reps - 25lbs

Not as many weight increases as some of the other Bulk routines, but I feel I made some pretty decent progress none-the-less. For such a short workout, the pace absolutely destroys your lats and upper back!


Quote of the day:
"Success is simply a matter of luck. Ask any failure."
-Earl Wilson



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