Bulking routine-please critique. Stats/workout included.
Hey guys.
Just wanted some adivce on a bulking workout. I have been training (after a long time off) for about 6 months now. Current stats are 5-10, 170lbs, about 13% bf, and age 20. I took time off from the gym b/c of a bad injury and have gained about 20lbs already since getting back on. Some of this is fat since I've mixed in some weight gainer with a large diet (total cals per day= about 3600-4400). Some of this is muslce, as I am already getting a more cut look (traps especially). What workout would someone recommend on a 4 day workweek to bulk up some more? Here's my routine right now: *this asterisk will mark exercises with a superset*
CHEST DAY:
Flat bench (5 sets of 6-18)*
Incline dumbell press (5 sets of 8-10)*
Decline bench (4 sets of 6-18)
Dips (4 sets of 6-12)
ISO flies or Pullovers (4 sets of 8-12)
SHOULDER DAY:
Sitting military press (5 sets of 6-8)*
Side laterals (4 sets of 8-12)*
Dumbell raises (4 sets of 8-12)*
ISO rear flies(4 sets of 8-12)
Barbell shrugs (4 sets of 8-12)
Dumbell shrugs (3 sets of 10-14)
ARMS DAY:
Barbell curls (5 sets of 8-12)*
Dumbell curls (5 sets of 8-14)*
Modified dumbell curl (5 sets of 8-14)*
Close grip bench (5 sets of 6-8)*
Overhead triceps extensions (4 sets of 6-10)
Barbell triceps extensions (4 sets of 6-10)
BACK DAY:
Pulley rows (5 sets of 8-16)
Lat pulls (4 sets of 8-12)
Pull-ups (4 sets of 8-12)
ISO pulls (4 sets of 8-12)
Lower back extensions (3 sets of 12-18)
*Leg and ab info not included*
