Bulking routine-please critique. Stats/workout included.

[rotunda]

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*

[rotunda]

Sorry, but the chest parts should not be 18- they're 10.

[Warrior]

Legs should be trained hard too. Many endogenous hormones are released from intense leg training that will help your entire physique. Growth Hormone spikes and testosterone increases.

Not sure why you did not include legs - hope they have some priority in your training... more than smaller muscle groups - like an entire day for shoulders... which seems to be a lot for a 170lbs BB...

[rotunda]

Hey Warrior,

I do actually train my legs. I just didn't include the info b/c the thread was already getting pretty long. Same with abs. My main priorities are in the upper body but my leg day, if any one wants to know is:

Leg presses (5 sets of 8-14)*
Squats (4 sets of 8-14)
Leg Extensions (4 sets of 8-14)
Leg Curls (4 sets of 12-20)
Toe Raises (4 sets of 12-20)

But thanks for the input and I hope others can chime in. Is this workout optimal for gaining mass? Should I change anything, mix it up, or add something?...

[yellows2k]

Where's deadlifts?

[painintheazz]

Originally posted by yellows2k
Where's deadlifts?

Yup, you want to bulk you gota include the compound movements.

Pain

[rotunda]

About deadlifts, I have some hesitance is doing them. I've tried them very briefly and haven''t got the technique down yet. Also, the thought of lower back damage is pretty scary- I mean if there is one thing that can screw the rest of a life up, it'ls damage to the lower back. But I'll admit that my technique is probably wrong. But seriously, are deadlifts the mass-builders they're cracked up to be? And at 170 lbs and 6 months of post-injury lifting under my belt, what weight/reps would you guys recommend?

[yellows2k]

If I was only allowed to choose one lift to do EVER in my entire life, it would be squats. If I was allowed 2 excercises, it would be squats and deadlifts....

[painintheazz]

Originally posted by yellows2k
If I was only allowed to choose one lift to do EVER in my entire life, it would be squats. If I was allowed 2 excercises, it would be squats and deadlifts....

Bench for me, then bench and squats.

Deadlifts can be very scary at first start with only one plate for as long as you want to get your form down. Have some guys at your gym that know what they are doing, not jerkoffs, watch you when you do them and let them comment on them. Then when you feel comfortable start going up in weight.

Pain

[solidj55]

I say down the volume, drop the isolation movements(except maybe one or two), drop the reps to 5's, 8's only, stick to compound movements and a heavier weight and see what happens.

[rotunda]

Thanks guys for all the feedback so far.