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  1. #1
    Adam.S's Avatar
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    is this any good?

    Monday - Chest - 4 sets x8 reps of dips
    5 sets x6 incline bench
    Tris - 4 sets x8 tricep pulldown
    4 sets of close bar grip bench

    Tuesday - Legs - 4 sets x10 reps front squats
    4 sets x6 reps leg press
    Lats - 5 sets x8 reps lat pulldown

    Wendesday - REST!

    Thursday - Shoulders - 4 sets x6 reps Standing military press
    4 sets x6 reps seated dumbell press
    Forearms - 5 sets x8 reps Seated Dumbbell Palms-Up Wrist Curl

    Friday - Biceps - 4 sets x8 reps Hammer curls
    3 sets x6 reps preacher curl
    Lats - 4 sets x10 reps lat pulldown

    *Note* - Every second week i will change - for chest i will do dumbell flyes for chest every second week instead of barbell bench and for biceps i will do barbell curl instead of hammer curl every second week.

    I will be juicing in about 2 months so let us know if this is ok.

    Thanks

  2. #2
    S.P.G's Avatar
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    Quote Originally Posted by Adam.S
    Monday - Chest - 4 sets x8 reps of dips
    5 sets x6 incline bench
    Tris - 4 sets x8 tricep pulldown
    4 sets of close bar grip bench

    Tuesday - Legs - 4 sets x10 reps front squats
    4 sets x6 reps leg press
    Lats - 5 sets x8 reps lat pulldown

    Wendesday - REST!

    Thursday - Shoulders - 4 sets x6 reps Standing military press
    4 sets x6 reps seated dumbell press
    Forearms - 5 sets x8 reps Seated Dumbbell Palms-Up Wrist Curl

    Friday - Biceps - 4 sets x8 reps Hammer curls
    3 sets x6 reps preacher curl
    Lats - 4 sets x10 reps lat pulldown

    *Note* - Every second week i will change - for chest i will do dumbell flyes for chest every second week instead of barbell bench and for biceps i will do barbell curl instead of hammer curl every second week.

    I will be juicing in about 2 months so let us know if this is ok.

    Thanks
    Hay,, what are your stats, Are you a beginner and so on, and what are you trying to accomplish with this routine bulking ?

  3. #3
    Adam.S's Avatar
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    hey bro , been training for about 1 year. Im 180lbs @ 6.2 in height. I will also do supermans on saturday aswell and yes im looking to bulk. I want to get everything in right before i juice as i know i can gain alot more weight naturally.

    Cheers

  4. #4
    S.P.G's Avatar
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    Quote Originally Posted by Adam.S
    hey bro , been training for about 1 year. Im 180lbs @ 6.2 in height. I will also do supermans on saturday aswell and yes im looking to bulk. I want to get everything in right before i juice as i know i can gain alot more weight naturally.

    Cheers
    Ok, as you have only been training 1 year I would suggest that you lay of the gear for now, you have room to grow natural as yet and in the long run it will be well worth it, but it’s obviously up to you…

    1 I could be missing this but your not doing flat bench?
    2 you could stimulate the chest more by doing 2-3 sets of flat, incline, and decline, beach
    3 if your bulking stick to big basic exercises multiple joint midrange movements
    4(legs) drop the front squat for regular squat this will be of more benefit to you
    5 you only have one back movement? lat pulls, with legs??
    If number 5 is right you need to train back 2 dead lifts 2 pull up 2 bent rows should be ok for now
    6 no laterals on shoulders? this movement will give you lateral head stimulation and make your shoulders round…again to many sets on shoulders go for 3 laterals and 2 dumbbell press…
    7 you may think about dropping forearms they get good stimulation with almost every thing you do so the possibility for overtraining is high
    8 ok I’m confused now your doing lat pull down again with biceps??
    9 (biceps) you could think about this, 2 sets of bar curl, 2 sets alternative d/b curl, 2 hammer curl…
    10 drop the pushdowns for skullcrushers..

    some possible alternative routines..

    (3 day split)
    mon,
    (chest shoulders tris)
    wen, (legs
    Friday (back biceps)

    (5 day split)
    Mon, back
    Tus, tris
    Wen legs
    Thu, biceps
    Friday, chest shoulders
    Last edited by S.P.G; 06-29-2005 at 06:22 AM.

  5. #5
    Adam.S's Avatar
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    i did flat bench for about 6 months straight man as i trained in backyard and i had a sh!t bench. I also like doing dips as it stretches my chest.

    Ok iLL do normal squat instead of front squat.


    Ok man could you post a pic of pull ups and skull crushers?? Im training at a amatuer gym currently but will be moving to a proper one soon thats why iwana get everything in order. Isnt it ok just to squat and not deadlift?? I really hate deadlifts.


    Ok iLL drop forearms.'

    thanks

  6. #6
    S.P.G's Avatar
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    Quote Originally Posted by Adam.S
    i did flat bench for about 6 months straight man as i trained in backyard and i had a sh!t bench. I also like doing dips as it stretches my chest.

    Ok iLL do normal squat instead of front squat.


    Ok man could you post a pic of pull ups and skull crushers?? Im training at a amatuer gym currently but will be moving to a proper one soon thats why iwana get everything in order. Isnt it ok just to squat and not deadlift?? I really hate deadlifts.


    Ok iLL drop forearms.'

    thanks
    Along with the squat deads, are essential for over all growth, if you want big arms and back dead lift, the exercises that you hate the most are the ones that will make you grow, why do you hate them so much, is it because there hard work and you need to put in lots of effort…just do em lol
    Last edited by S.P.G; 06-29-2005 at 07:30 AM.

  7. #7
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    If you do a search for skullkrushers and pull-ups in sure you will find something, or ask some one at your gym, I hope iv helped you out to some point bro...

  8. #8
    Adam.S's Avatar
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    Ok iLL do deads.

    Monday - *Chest* 3 sets x6 reps of lean forward Dips
    4 Sets x6 reps of incline barbell bench
    3 sets x6 reps of flat barbell bench

    *Shoulders* 3 sets of x8 reps of Bent Over Low-Pulley Side Lateral right arm
    3 sets of x8 reps of Bent Over Low-Pulley Side Lateral left arm
    5 sets of x6 behind head military press

    Tuesday - *Back* 5 sets of x8 lat pulldowns
    4 sets of stiff legged deadlifts
    3 sets of hyperextensions at x8 reps

    *Legs* 4 sets of x10 reps normal squats
    3 sets of x8 leg press
    4 sets of x12 calve raises

    Wednesday *REST!*

    Thursday - Triceps - 4 sets x8 reps of skullcrushers
    4 sets of x6 reps close grip bar bench

    Friday - Biceps - 3 sets of x8 reps Hammer Curls
    3 sets of x8 reps barbell curl
    3 sets of x6 reps of preacher curl

    Ok what do you think?? Could you's also post a pic of skullcrushers.

    Thanks

  9. #9
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    Just my opinion, but it looks like the beginning of your week is overloaded. Alot of people pair up chest/tri's and back/bi's. You also might wanna give legs their own day. Good Luck.

  10. #10
    S.P.G's Avatar
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    Quote Originally Posted by Adam.S
    Ok iLL do deads.

    Monday - *Chest* 3 sets x6 reps of lean forward Dips
    4 Sets x6 reps of incline barbell bench
    3 sets x6 reps of flat barbell bench

    *Shoulders* 3 sets of x8 reps of Bent Over Low-Pulley Side Lateral right arm
    3 sets of x8 reps of Bent Over Low-Pulley Side Lateral left arm
    5 sets of x6 behind head military press

    Tuesday - *Back* 5 sets of x8 lat pulldowns
    4 sets of stiff legged deadlifts
    3 sets of hyperextensions at x8 reps

    *Legs* 4 sets of x10 reps normal squats
    3 sets of x8 leg press
    4 sets of x12 calve raises

    Wednesday *REST!*

    Thursday - Triceps - 4 sets x8 reps of skullcrushers
    4 sets of x6 reps close grip bar bench

    Friday - Biceps - 3 sets of x8 reps Hammer Curls
    3 sets of x8 reps barbell curl
    3 sets of x6 reps of preacher curl

    Ok what do you think?? Could you's also post a pic of skullcrushers.

    Thanks
    Bro, looking a little better but I would still say

    1 use upright side laterals on shoulders…
    2 i.m.o behind the head shoulder press is a no, no, use d/b
    3 like I said you don’t need that many sets on shoulders, 2 shoulder press, 2- 3 side laterals,
    4 switch the latpulldown for pullup
    5 i gave you a alternative back routine use that
    6 use conventional dead lifts
    7 tris, I would recommend 2 skull,, 2 seated extension, 2 close grip

    Over all some things to remember is that this is just the routine it’s the hard work and determination that will prove its Its effectiveness. You must always progress, never lift the same weight, 1-2kg a week is ok. Never think that more is better, its not 4-6 sets on triceps and biceps is plenty. If your work hard enough..

  11. #11
    S.P.G's Avatar
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    arnold doing skullkrushers..But don’t hang your head over. The movement comes from the elbow, bring to forehead then a reversal of movement to the start position..
    Attached Thumbnails Attached Thumbnails is this any good?-arn-2.jpg  
    Last edited by S.P.G; 06-29-2005 at 10:22 AM.

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