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01-01-2006, 07:04 PM #1
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)
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01-01-2006, 07:32 PM #2
In bold
Originally Posted by k_dogg
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01-01-2006, 08:44 PM #3
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
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01-01-2006, 09:12 PM #4Originally Posted by k_dogg
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01-01-2006, 09:29 PM #5
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.?
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01-01-2006, 09:45 PM #6
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
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01-01-2006, 09:49 PM #7
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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01-01-2006, 10:32 PM #8Originally Posted by Pinnacle
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01-01-2006, 10:58 PM #9
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
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01-02-2006, 12:26 AM #10Originally Posted by sputnik
do you recomend then fro example on chest day just doing flat bench x3 and wieghted dips x3? thats it?
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01-02-2006, 04:06 AM #11Banned
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Originally Posted by k_dogg
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.
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