A Decent Bulking Program?

[Gads]

This plan is called the S.A.I.S (Specific Adaption to Imposed Stress) Program.

Days Per Week: 4

Monday: Chest, biceps

Bench press (free weights, barbell) 3 sets 6 reps
Incline press (free weights, barbell) 2 sets 10 reps
Vertical bench press (machine) 1 set 20 reps Barbell curls (shoulder wide grip) 3 sets 6 reps
Dumbbell curls (seated) 2 sets 10 reps
EZ-barbell curls (narrow grip) 1 set 20 reps

Tuesday: Legs

Squats (free weights, barbell) - 3 sets 6 Reps
Leg press (machine) - 2 sets 10 Reps
Hack squats (machine) - 1 set 20 Reps

Thursday: Shoulders, triceps

Behind the neck press (free weights, barbell) 3 sets 6 reps
Standing upright rows (free weights, EZ-barbell) 2 sets 10 reps
Front overhead press (machine) 1 set 20 reps
Lying triceps press (free weights, EZ-barbell) 3 sets 6 reps
Overhead triceps press (free weights, EZ-barbell) 2 sets 10 reps
Triceps pushdown (machine, cable) 1 set 20 reps

Friday: Back, calves

Front latpulldown (machine, shoulder wide grip) 3 sets 6 reps
Seated cable rows (machine, narrow grip) 2 sets 10 reps
Dumbbell rows (one arm at a time) 1 set 20 reps
Standing calf raises (machine) 3 sets 6 reps
Seated calf raises (machine) 2 sets 10 reps
Bend-over calf raises (machine) 1 set 20 reps

Would appreciate your thoughts on this.....

[SwoleCat]

Try it and see how it works. It's hard to speculate, as I could say great or sh*tty, but that won't change anything.

~SC~

[bluethunder]

I dont' like the behind the neck presses for shoulders more risk of injury. It is not a natural body position.

[Hypertrophy]

I prefer to be more consistent. You are doing 6 reps, then 10 reps, then 20 reps. I believe in providing one strong signal/stimulus to your body so that you can "maximally" adapt to whatever you present to it. Reps of 6, 10, and 20 are sending different signals to your muscles. I would stick to a rep scheme close together, like 8-12, or 6-10, whatever you desire. This will also be more beneficial when you transition into a different rep scheme, because it will be a new and effective stimulus. As far as exercise selection: Include a hamstring movement on your quad day, at least one. Take Bluethunder's advice and dump the behind-the-neck presses. Go to the front. If you are not a beginner, then I would include Bent-Rows or Weighted Chins or Deads on back day. These are just my thoughts~

[Gads]

Has anyone got any good advice on timings - i.e. how long should I take for each rep, how long between sets & how long between exercises?

Thanks for the advice so far - I think the wide variation in reps in the program is to work both slow and fast-twitch muscle fibres. That goes way over my head. Anyone know about it?