Please pick apart my bulking workout.

stats:
205lbs
185cm
bf 12%
thinking 4 day split 2 on 1 off? rep range for all is approx 8. with 3 warm up for first ex of each muslce group. please pick it apart for me ! thanks!
(for diet i used sticky in diet forum modified for myself)

Day 1-Chest and Tris:
Flat bench x3
incline flies x2
flat db press x2
cable crossovers x2
pushdowns x3
skullcrushers x3

Day 2-Back and Bis:
Pulldowns x 3
bentover rows x3
seated cable rows x2
standing BB Curls x3
standing db curls x2
concentration curls x2

Day 3- Rest

day 4- Shoulders traps
milpress x3
lateral flies x3
pull ups x2
bb shrugs x2
db shrugs x2

Day 5-Legs
Squats x2
leg press x2
extensions x2
deadlift x2
hami curls x 2
seated calf raise x2
standing calf raise x2

Day 6-Rest

(on Scherring test enanthate 500mg/wk 12 wks)

In bold

Quote:

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Originally Posted by k_dogg

stats:
205lbs
185cm
bf 12%
thinking 4 day split 2 on 1 off? rep range for all is approx 8. with 3 warm up for first ex of each muslce group. please pick it apart for me ! thanks!
(for diet i used sticky in diet forum modified for myself)

Day 1-Chest and Tris:
Flat bench x3
incline flies x2
flat db press x2 WHY?
cable crossovers x2 WHY?
pushdowns x3
skullcrushers x3I'd do close grip presses instead

Day 2-Back and Bis:
Pulldowns x 3
bentover rows x3
seated cable rows x2WHY?You'd be better off with dealifts for thickness
standing BB Curls x3
standing db curls x2
concentration curls x2

Day 3- Rest

day 4- Shoulders traps
milpress x3
lateral flies x3
pull ups x2On Delt day?
bb shrugs x2
db shrugs x2

Day 5-Legs
Squats x2
leg press x2
extensions x2
deadlift x2This is a back exercise
hami curls x 2If you are going all out on these 2 sets,then fine.otherwise you'll need 1-2 more sets.
seated calf raise x2
standing calf raise x2

Day 6-Rest

(on Scherring test enanthate 500mg/wk 12 wks)

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~Pinnacle~

are both stiff leg dead lifts and bent leg for your back? what do the two different methods hit?
and by pullups i dont mean chins... is that what you think? barbell pull ups.

and do you recomend dropping th db press and crossovers and doing more flat press and im thinking wieghted dips?

thanks mate

Quote:

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Originally Posted by k_dogg

are both stiff leg dead lifts and bent leg for your back? what do the two different methods hit?Yes,they both work your back.But stiff legged deads will stretch out your hams as well.And regular deads will work your quads through the first part of the movement
and by pullups i dont mean chins... is that what you think? barbell pull ups.You mean upright rows for the delts?

and do you recomend dropping th db press and crossovers and doing more flat press and im thinking wieghted dips?You already did flat bench and a fly exercise.By doing these 2 exercises would be over kill,and totally unnecesary.I like your idea of weighted dips.They are one of my favorite pec exercises.

thanks mate

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~Pinnacle~

I agree with Pinnacle.
I like his idea of doing close grip bench, i use it in my routine after the rest of my chest stuff to hit it a little more, and also gives me a nice start into my tri's.

Another thing is on the biceps id drop the concentration curls and do hammer curls. Ive seen it time and time in here hammer curls are great for mass.

and definetly drop the pull ups on your back day. Personally on my shoulder days I do Military press, Upright rows, shrugs, rear delt raises.

What kinda rep range are you hitting.?

ok so how is this looking?

Day 1-Chest and Tris:
Flat Bench x3
wieghted dips x3
incline fLies x2
pushdowns x3
Close grip bench x3

Day 2-Back and Bis:
Pulldowns x 3
bentover rows x3
Stiff Leg Deadlifts x3
standing BB Curls x3
standing db curls x2
hammer curls x2

Day 3- Rest

day 4- Shoulders traps
milpress x3
lateral flies x3
Upright Rows x2
bb shrugs x2
db shrugs x2

Day 5-Legs
Squats x3
leg press x2
extensions x2
hami curls x 3
seated calf raise x2
standing calf raise x2

Day 6-Rest

Looks much better.But I don't feel you need the upright rows in your delt routine.You have enough already.


~Pinnacle~

Quote:

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Originally Posted by Pinnacle

Looks much better.But I don't feel you need the upright rows in your delt routine.You have enough already.


~Pinnacle~

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righto ill cut em ot and see how i go. cheers for the help mate!

ur bulking right?

I don't see the need for 3 different type of curling movements, flyes and lat flyes.

When bulking, idealy concentrate on the compund lifts and push the poundage...u have them all there, but u've also got a whole bunch of moves which are more for polishing up...if ur really pushing the poundage on the compounds, u wont have the energy or desire to do all those extra exercises

Quote:

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Originally Posted by sputnik

ur bulking right?

I don't see the need for 3 different type of curling movements, flyes and lat flyes.

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so do you suggest cutting them out and leaving the set's of the compound exersizes alone? or increase set's? is 5 or 6 sets plenty for a muscle group? ive heard it said here that you need more?
do you recomend then fro example on chest day just doing flat bench x3 and wieghted dips x3? thats it?

Quote:

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Originally Posted by k_dogg

so do you suggest cutting them out and leaving the set's of the compound exersizes alone? or increase set's? is 5 or 6 sets plenty for a muscle group? ive heard it said here that you need more?
do you recomend then fro example on chest day just doing flat bench x3 and wieghted dips x3? thats it?

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I usually do around 7-8 sets for chest. I don't isolate my chest at all because weight and intensity is the answer for mass. The chest is a small muscle in terms of volume, nowhere near as big as the lats or traps (considering the traps covers the whole back). Huge numbers of sets aren't necessary for the chest, legs and back more so, but not the chest. 7-10 sets is best for chest IMO, just hit the intensity. Then 10-14 for back and legs IMO. Tris and Bis 6.

Some people do as many sets for chest as they do for back, and that is just ridiculous considering how much more meat there is on the back.