12-16-2003, 10:38 PM #1
critique this bulking program please
hey everyone. i have been on a 3 day split for bulking and have been spending too long in the gym... up to 2 hours at a time so im changing it to a 4 day with 2 days rest in the aid of shorter and more intense workouts. also do you bro's use barbells mostly or dumbells for your chest... im not really partial to either but was curious as to your experiences
take a look and hit me with your ideas please...
day 1 Chest and Biceps:
Flat bench 3 sets 6-8 reps
incline bench 3 sets 6-8 reps
wieghted dips 3 sets 8-10 reps
Barbell Curls 3 sets 6-8 reps
Dumbell Conc Curls 3 sets 6-8 reps
day 2 Thighs:
Squats 3 sets 6-10 reps
Leg Press 3 sets 8-10 reps
Curls 3 sets 8-10 reps
Day 3 Rest:
Day 4 Back and triceps:
Lat Pulldown 3 sets 6-8 reps
seated cable row 3 sest 6-8 reps
Barbell Bentover row 3 sets 6-8 reps
Lying Overhead curls 3 sets 6-8 reps
tri pushdowns 3 sets 6-8 reps
Day 5 Shoulders and calves:
Mil press 3 sets 6-8 reps
Side lateral raises 2 sets 6-8 reps
bentover lat raises 2 sets 6-8 reps
Standing calf raise 3 sets 6-8 reps
Seated Calf Raise 2 sets 6-8 reps
Day 6 Rest:
12-17-2003, 12:04 AM #2
Only thing I would be concerned about is that your biceps might be tired after doing chest and you wouldn't be able to hit them properly as an individual group. Sure, they would also get hit in chest exercises, but bicep isolations might be tough.
Day 6 Rest:[/QUOTE]
12-17-2003, 12:27 AM #3New Member
- Join Date
- Dec 2003
bro when do u hit your hams or is leg curls good for you, I suggest putting some stiff leg deads and standing leg curls, hams are a big part of your legs. But your program is good stick with it and eat. that is the biggest part of lifting to GROW you have to eat cyling or not it's a must, stick to it train hard and you will grow. make sure you mix the order of movements so you don't become adapt
good luck! peace!
12-17-2003, 12:44 AM #4Originally Posted by IwillBEhuge
12-17-2003, 09:28 AM #5New Member
- Join Date
- Oct 2003
Not enough for legs, either add hack squats or a couple more sets on squats and presses, also SLD's on leg day.
def. throw in deads,will help in over all size.
and I agree with chest/bicep back/tricep
you dont indirectly work biceps with chest the assisting muscle is triceps so you would get full benifit from that split.
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