Thread: New Routine
10-04-2003, 02:46 PM #1
I'm just about to start a new bulking routine. I've just come off a 4 month 6-day split routine and need something new. I would appreciate any suggestions or modifications.
Thanks in advance Bros!
Monday: Chest and Back
Flat Bench Barbell Press 4 x 8, 6, 4, 4
Incline Barbell Bench 3 x 8, 6, 6
Decline Dumbbell Press 3 x 10, 8, 6
Pull Ups 3 x 6, 4, 4
One Arm Rows 4 x 8, 6, 6, 4
Bent Over Barbell Rows 2 x 6, 4
Tuesday: Legs and Abs
Barbell/Dumbbell Squats 3 x 8, 5, 3
Leg Extensions 3 x 6, 6, 4
Leg Curls 3 x 6, 6, 4
Standing Calf Raises 4 x 12, 10, 8
Crunches 3 x Max
Decline Crunches 3 x Max
Leg Raises 3 x Max
Seated Leg Crunches 3 x Max
Thursday: Biceps, Triceps, and Forearms
Standing Barbell Curls 4 x 8, 6, 6, 4
Dumbbell Preacher Curls 3 x 8, 6, 6
Reverse Curls 3 x 6, 6, 4
Concentration Curls 2 x 10, 10
Weighted Dips 4 x 8, 6, 6, 4
Skullcrushers 3 x 6, 6, 4
Overhead Tricep Extensions 3 x 8, 6, 4
Tricep Kickbacks 2 x 6, 6
Barbell Wrist Curls 3 x 8, 6, 6
Friday: Shoulder, Abs
Military Press 4 x 8, 6, 6, 4
Barbell/Dumbbell Shrugs 3 x 6, 6, 4
Upright Rows 3 x 6, 6, 4
Side Laterals 3 x 6, 6, 4
Lying Leg Raises 3 x MAX
Lying Knee Ups 3 x MAX
Crunches 2 x MAX
Last edited by hulk316; 10-05-2003 at 06:48 AM.
10-05-2003, 02:39 PM #2
bro, i wouldn't work chest and back on the same day. You will drain yourself with chest and do back half assed. Maybe try this;
Monday: Chest, Bis
Thursday: Back, Traps
Fri, Shoulders, Tris
Do calves and abs every other day. You could mis it up a little bit if you wanted, but i don't recommend the chest and back on same day.
10-05-2003, 03:55 PM #3
It looks like I have accomplished nothing.
10-06-2003, 05:10 AM #4Originally Posted by saboudian
Also, back and chest in one day is not real.
Chest and triceps... back and biceps. They are natural groups. Shake them up when you are in a rut, but weighted pull ups and then curls is a killer. Or bench and then weighted dips.
To put on meat, you need three- four heavy basic exercises a day, lost of food, rest and a hour or hour and fifteen (max) work out, four times a day.
10-06-2003, 02:57 PM #5
Thanks for the advise bros. I think the routine sucked anyways! I've decided to stay with basic moves. How's this?
Barbell Squats 5 x 5
Barbell Lunges 3 x 6/10
Lying Leg Curls 3 x 6/10
Dumbbell Curls 3 x 6/10
Consentration Curls 2 x 6/10
Flat Barbell Bench 5 x 5
Incline Bench 3 x 6/10
Push-Press 3 x 5
Weighted Dip's 3 x 6/10
Deadlift 5 x 5
Barbell Rows 3 x 6/10
Pull-ups 3 x 6
Barbell Curls 3 x 6/10
Hammer Curls 2 x 6/10
10-07-2003, 03:21 AM #6Originally Posted by hulk316
I personally don't like sets of 5 for bench, weighted dips, etc.. I do 80% of one rep max for 8, 85% for 6, 90% for what I get and 95% for what I get. Two of four sets are to failure. Two of four sets also show when I am growing (can now do five instead of four reps) and let me know when to add weight.
Squats and deadlifts are a different story. I do sets of ten and never go to failure. With squats I start at 220, then add 10 kilos (22 pounds) every set. I do a total of six sets. I then do hacksquats and leg presses with max loads. In your workout, if you do five, you would have to start with about 300 pounds (or whatever it takes for you to break a sweat) and have 400 on the bar by the last set. The last two reps should be really fvcking hard to do, so there should be a lot of iron (whatever that is for you) on the bar. If you do this, you might want to do lunges on the smith machine so that you can safely work with large weights or you will have to rest and will lose the intensity.
Last- it seems that you have identified biceps as your weak point, since you work them twice. This is cool, but if they are toast from the last workout, mix something else in or you will be moving backwards before you know it.
Just my two cents....
10-08-2003, 08:18 PM #7
thanks znak! Your suggestions are greatly appreciated bro! My biceps are pretty good (17+ inches pumped) but the program I modeled this from suggested doing biceps twice. Any ideas why? I could easily eliminate them (but I do love the pump I get!!!) Should I keep biceps with legs (on Day 1) or do them with back (on Day 5)? Any suggestions?
Last edited by hulk316; 10-08-2003 at 08:21 PM.
10-08-2003, 09:18 PM #8
My only suggestion is that this is a fairly typical split and you shouldn't be afraid to try something completely different.
10-08-2003, 09:26 PM #9
Im suprised nobody does chest/back... just superset the 2. Ive gotten great pumps and gains from training the 2 together.
10-09-2003, 03:31 AM #10
Hulk- Go ahead with this workout. Make sure that you feel tired when you leave the gym or you need to add weight.
LIke I said in my first response, any workout will give results if you are working with enough intensity. I change my workout and slip every 4-6 months. This give enough time to get results from the approach being used and is typically the time it takes for my body to figure out how to make things "easy".
If you wanted to take the emphasis off your biceps that is in this work out, on day five do:
Deadlift 6x 10 with progressively increasing weight
Lat pulls- two warm up set of 15-20
Weighted pull ups 4 x 10 (max)
lat pulls 2 x 10 (max)
dumbell rows 6 x 10 (increasing weight)
Set a couple goals for this workout (i.e.- ten clean pulls up with x pounds).
You now have classic mass gain work out. Eat well, workout till you puke and in six months you will have put on 20 pounds.
Now get off the fvcking internet and go to the gym!
10-09-2003, 06:42 PM #11
Thanks a million bros!! This is why I joined this forum! The advice and suggestions are awesome! I'm feeling like I'm on the right path now. I'm going to f^cking gym now and pump my brains out!!
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