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  1. #1
    getbig888 is offline Senior Member
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    Anything wrong here?

    day 1 Chest front delts tris
    Chest
    1. Flat bench 4x6-10
    2. incline bench 3x8-10
    3. Flyes 3x10-12
    front delts
    4. Shoulder press 4x6-10
    tri's
    5. skull krushers 3x 6-10
    6. close grip bench 3x6-10

    day 2 Legs
    1. Squat 4x12-15
    2. Hack 3x12-15
    3. extensions 3x 12-15
    4. curls 3x 12-15

    day 3 (cardio only)

    day 4 back/bi/side delt/ traps
    1. wide grip pullups 3x8-12
    2. upright rows3x6-10
    3. Deads 3x8-12
    4. side laterals 3x 10
    5. Barbell curls 3x 6-10
    6. Hammers curls 3x 6-10
    7. DB shrugs 4x 15-20

    day 5(cardio only)
    day 6 repeat

    how does this look for a bulker? i will be hitting each muscle every 5 days. The main thing i am unsure about is whether or not to put front delts and rear delts on the same day.
    Last edited by getbig888; 03-22-2005 at 11:28 AM.

  2. #2
    SwoleCat is offline AR Hall of Fame
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    I'd do all delt work in one day being that they get hit w/benching.

    ~SC~

  3. #3
    getbig888 is offline Senior Member
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    yea that is why i have front delts on bench day, but do you think if i add rear delts on chest day that workout will be too long and too many exercises?

  4. #4
    getbig888 is offline Senior Member
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    also swole i am using your protocol for the bi's and tri's and was thinking doing this so that i would only be getting 5 sets for each.
    ex. 3x barbell
    2x hammers
    and then the next workout do
    3x hammers
    2x barbell

    anyway just a thought or i may just keep it at 3 for each every workout

  5. #5
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Quote Originally Posted by getbig888
    yea that is why i have front delts on bench day, but do you think if i add rear delts on chest day that workout will be too long and too many exercises?
    Put all your shoulder work on one day.
    1: Chest/Shoulders/Tri's

    2: Back/Bi's/Traps

    3: Quads/Hams/Calves

  6. #6
    getbig888 is offline Senior Member
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    alright that is what i will do

  7. #7
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    why you only lift 3x week? what you training for?

  8. #8
    Hypertrophy's Avatar
    Hypertrophy is offline Senior Member
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    Quote Originally Posted by taiboxa
    why you only lift 3x week? what you training for?
    He's not~

  9. #9
    getbig888 is offline Senior Member
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    Quote Originally Posted by taiboxa
    why you only lift 3x week? what you training for?
    i will be hitting every muscle twice in 10 days with this workout.

  10. #10
    getbig888 is offline Senior Member
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    do yall think that 1 exercise for front delts and 1 exercise for side delts will suffice?

  11. #11
    co2boi's Avatar
    co2boi is offline Anabolic Member
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    It may just be me, but I seem to have better results training opposing muscle groups in the same workout. Particuarly when supersetting

  12. #12
    getbig888 is offline Senior Member
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    yea i have been doing that lately and am looking for a change so i am going to this workout

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