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  1. #1
    danz is offline New Member
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    plz help me Critique my routine

    i wanna bulk up as much as i can, so plz guys if u can make changes to my workout, plz help

    monday

    chest
    bench press 12,10,8,8,8
    incline 12,10,8,8,8
    shoulders
    frontpress 12,8,8,8,8
    upright row 12,10,10,8
    triceps
    tricep ext 12,10,8,8,8
    cable ext 3 X 10
    calves 15,15,10,10,10


    Tuesday

    legs
    squats 12,10,8,8,8
    leg press 12,10,10
    back
    deadlifts 2 X 12 4X 8
    cable pulldowns 5 X 10
    biceps
    curls 5 X 8
    dumbell curls 3 X 8

    wednesday rest

    Thursday

    chest
    bench press 12,10,8,8,8
    incline 12,10,8,8,8
    shoulders
    frontpress 12,8,8,8,8
    upright row 12,10,10,8
    triceps
    tricep ext 12,10,8,8,8
    cable ext 3 X 10
    calves 15,15,10,10,10

    Friday

    legs
    squats 12,10,8,8,8
    leg press 12,10,10
    back
    deadlifts 2 X 12 4X 8
    cable pulldowns 5 X 10
    biceps
    curls 5 X 8
    dumbell curls 3 X 8

    saturday & sunday off

  2. #2
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by danz
    i wanna bulk up as much as i can, so plz guys if u can make changes to my workout, plz help

    monday

    chest
    bench press 12,10,8,8,8
    incline 12,10,8,8,8
    shoulders
    frontpress 12,8,8,8,8
    upright row 12,10,10,8
    triceps
    tricep ext 12,10,8,8,8
    cable ext 3 X 10
    calves 15,15,10,10,10


    Tuesday

    legs
    squats 12,10,8,8,8
    leg press 12,10,10
    back
    deadlifts 2 X 12 4X 8
    cable pulldowns 5 X 10
    biceps
    curls 5 X 8
    dumbell curls 3 X 8

    wednesday rest

    Thursday

    chest
    bench press 12,10,8,8,8
    incline 12,10,8,8,8
    shoulders
    frontpress 12,8,8,8,8
    upright row 12,10,10,8
    triceps
    tricep ext 12,10,8,8,8
    cable ext 3 X 10
    calves 15,15,10,10,10

    Friday

    legs
    squats 12,10,8,8,8
    leg press 12,10,10
    back
    deadlifts 2 X 12 4X 8
    cable pulldowns 5 X 10
    biceps
    curls 5 X 8
    dumbell curls 3 X 8

    saturday & sunday off
    not to flame, but that routine sucks. everyone has their own idea, this is mine:


    try

    monday- legs

    tuesday-chest/front delts

    wednesday-off

    thursday-arms

    friday-back/rear delts

    sat-off

    sun-off

    i would also limit yourself to 3-4 sets for bulking + warmup

    you also need to add more stuff to legs routine (squats and press are same movement) extensions, ham curls, lunges etc.

    imo, i do 2 heavy and one light set, ie. for chest incline barbell, dumbell press and like a flye or cable.

    goodluck

  3. #3
    danz is offline New Member
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    ok thanx man, so when u mean do

    monday- legs

    tuesday-chest/front delts

    wednesday-off

    thursday-arms (arms as in biceps tricrps and shoulders?????)

    friday-back/rear delts

    sat-off

    sun-off


    so u recon three exercises for each muscle?

  4. #4
    xfade7's Avatar
    xfade7 is offline Member
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    take out anything thats cable based or a defining workout (donkey-kicks, cable crossovers, etc..) if you want to bulk..

    heres my routine (4 day split)

    mon-legs
    tues- delts/bi's
    wed - off
    thurs - chest/tri's
    fri-back
    sat-off
    sun-off

    i usually stick to the heavier barbell/dumbell exercises (cept for pushdowns on triceps).. and i've seen best gains since i've started doing this...

    just my $.02, dont take my words as fact.

    xfade7

  5. #5
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by danz

    thursday-arms (arms as in biceps tricrps and shoulders?????)
    arms= bis and tris


    delts= shoulders, there are front and rear delts



    goodluck bro

  6. #6
    getbig888 is offline Senior Member
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    how can you do back after arms???? thats bi's two days in a row

  7. #7
    xfade7's Avatar
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    i wouldnt stick bi's next to each other like that unless you're going to work them very little on arm day... unless you have amazing recovery time (i dont)

    xfade7

  8. #8
    getbig888 is offline Senior Member
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    yea i agree xfade, i know i couldnt recover in one night

  9. #9
    xfade7's Avatar
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    i dont focus on my bi's too much, mine are rather large (they grow the fastest out of anything on my body)..

    but even when i do minimal work to them they are sore the next day.

    xfade7

  10. #10
    danz is offline New Member
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    hay xfade7
    on ur workout,


    mon-legs
    tues- delts/bi's
    wed - off
    thurs - chest/tri's
    fri-back
    sat-off
    sun-off


    can u plz tell me exatly wot exercixes u do plz, number of exercises for each muscle, and wot exercises, plz man, thanks heaps

    and wotrs the best thning for abs, thanks guys!

  11. #11
    brew035's Avatar
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    Bump

  12. #12
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by brew035
    Bump
    WHY?

    ~SC~

  13. #13
    brew035's Avatar
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    he just started a new thread on the same workout. Everyone has already helped him. I bumped it so he could check out what everyone already told him about it.

  14. #14
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    Quote Originally Posted by SwoleCat
    WHY?

    ~SC~



  15. #15
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by brew035
    he just started a new thread on the same workout. Everyone has already helped him. I bumped it so he could check out what everyone already told him about it.
    Ahhh, I see.......

    It was just so old that I was curious, that's all........

    Thanks!

    ~SC~

  16. #16
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Jantzen4k


    ~SC~

  17. #17
    brew035's Avatar
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    Quote Originally Posted by SwoleCat
    Ahhh, I see.......

    It was just so old that I was curious, that's all........

    Thanks!

    ~SC~
    Its all good

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