Workout Plan

[mcvays1]

Im 18 years old, 6'2, 205 pounds, 20% BF, wanting to bulk and get strength. Right now im on a cutting diet, but am soon about to start bulking. I have a very slow metabolism, and dont want my Bf to get out of wack, like it did last time( I gained 25 pounds of fat). Im going on the "UNoffical How to Bulk thread and sample diet" for my diet. And ill soon be taking creatine while bulking also.
This is the plan so far,

My rep range for sets goes 10,8,6,4. When I do a rep its 1 second up, 3 down.

Mon: chest/Tris(calves)
Tues: back (abs)
Wed: Cardio
thur: shoulders/bicepts(calves)
Fri: Cardio
Sat: legs/forarms(abs)
Sun: Cardio

Monday Triceps, chest, calves
chest-
5 sets benchpress (3 flat, 2 incline, changing from incline to decline every other week)
4 sets of dumbell flys
4 sets calbe crossovers
Tris-
4 sets dips
4 sets Tri pulldowns (2overhand grip, 2 underhandgrip)
4 dumbell kickbacks

Tuesday Back,abs
Back-
4 sets lat pulldowns
4 sets one arm rows
4 sets seated rows
4 sets deadlifts
4 sets shrugs

Thursday Bicept, shoulder, abs
bicepts-
4 sets EZ-bar standing curls
4 sets dumbell incline curls
4 sets hammer curls
3 sets preacher curl
shoulder-
4 sets Overhead Presses
4 sets upright rows
4 sets side raises
4 sets front raises

Saturday Legs, forarms, calves
Legs-
4 sets squats
4 sets leg press
4 sets leg curls
4 sets leg extension
forarms-
4 sets wrist curls
4 sets reverse wrist curls
4 sets plate pinch
Afterwards i use a grip squeeze thing, doing as many reps as I can.

Abs-
4 sets 20 crunches
4 sets 20 knee raises

Calves-
4 sets 20 calf raises

Questions:
Would you guys remove or add anything?
Any important exersizes im missing?
What other supplements would u recommend?

[Hypertrophy]

I see no major flaws. . .

[Bigpup101]

i like my bf% to be a little lower then 20% b4 i start bulkiing probably in like the 12% range

[mcvays1]

I see no major flaws. . .

Major...? what would you change?

[xenithon]

Agreed - looks solid. A few minor tweaks I would suggest, in caps below.

Mon: chest/Tris(calves)
Tues: back (abs)
Wed: Cardio
thur: shoulders/bicepts(calves)
Fri: Cardio
Sat: legs/forarms(abs)
Sun: Cardio
LOOKS GOOD. HOWEVER JUST AS YOU ARE WORKING CHEST/TRIS TOGETHER I WOULD SUGGEST BACK/BIS, AND MOVING ABS TO THURSDAY.

Monday Triceps, chest, calves
chest-
5 sets benchpress (3 flat, 2 incline, changing from incline to decline every other week)
4 sets of dumbell flys
4 sets calbe crossovers
I WOULD USE TWO MASS BUILDERS LIKE BENCHPRESS AND THEN DB PRESS OR INCLINE PRESS RATHER THAN JUST ONE. LOSE THE CROSSOVERS IMO.
Tris-
4 sets dips
4 sets Tri pulldowns (2overhand grip, 2 underhandgrip)
4 dumbell kickbacks

12 SETS FOR TRIS IS QUITE A LOT, ESPECIALLY SINCE IT IS DIRECTLY AFTER CHEST. MAKE IT 3 SETS OF EACH. ALSO KICKBACKS I FIND TO BE USELESS, MAKE IT SKULLCRUSHERS INSTEAD.

Tuesday Back,abs
Back-
4 sets lat pulldowns
4 sets one arm rows
4 sets seated rows
4 sets deadlifts
4 sets shrugs
LOOKS SOLID. I NEVER LIKE SEATED ROWS AND PREFER BB ROW BUT THAT COULD JUST BE PREFERENCE.

Thursday Bicept, shoulder, abs
bicepts-
4 sets EZ-bar standing curls
4 sets dumbell incline curls
4 sets hammer curls
3 sets preacher curl
15 SETS? THATS A LOT. I WOULD MAKE IT 3 SETS EACH OF THE FIRST THREE. THE 4TH YOU CAN LOSE. OR IF YOU WANT TO KEEP IT TRY 4 SETS OF THE FIRST 2 AND 2 EACH OF THE OTHER 2 EXERCISES. HOWEVER IF YOU MOVE BIS TO BACK DAY I WOULD MAKE IT 3 SETS OF 3 EXERCISES MAX (9 TOTAL).
shoulder-
4 sets Overhead Presses
4 sets upright rows
4 sets side raises
4 sets front raises
UPRIGHT ROWS HIT TRAPS, BUT ARE TERRIBLE FOR THE RC. DO SHRUGS INSTEAD.

Saturday Legs, forarms, calves
Legs-
4 sets squats
4 sets leg press
4 sets leg curls
4 sets leg extension
I WOULD DO EXTENSTIONS BEFORE CURLS (STILL FOCUSING ON QUADS) AND TRY SLDL INSTEAD OF CURLS FOR HAMS.
forarms-
4 sets wrist curls
4 sets reverse wrist curls
4 sets plate pinch
Afterwards i use a grip squeeze thing, doing as many reps as I can.
IMO YOU NEED MAX 5-6 SETS FOR FOREARMS, NOT 12 PLUS THE GRIP SQUEEZE THINGY
Abs-
4 sets 20 crunches
4 sets 20 knee raises
Calves-
4 sets 20 calf raises
TRY SOME VARIATION - SEATED, STANDING, DONKEY RAISES ETC.

X

[jesse_james]

in your chest session i would split it to 3x 6-8 flat, 3x 6-8 incline, then 3x 6-8 decline, then i would then just stick with the cable crossovers, for the ncline you can alternate on dumbell or barbell