Originally Posted by
Toenails
Thanks for your reply, thought i may be over doing it a bit. I have taken your advice and altered my workout plan, see what you think and please feel free to change any weak points taking into consideration that my aim is to bulk as much as posible.
3 SETS OFF 6-8 REPS i say do 4 sets of 6-8, where u do sets of 8 untill your last set, you want to fail at 6.... thats for the main core lifts such as bench/squat.... as for the aux lifts you want to get all your reps in, so i suggest 3 sets of 8-10
DAY 1, CHEST AND BICEPS
Chest: one to many exercises, but if you are going to do all 3, make sure you have PERFECT form, and i'd do the flys after the incline because incline is more bulk, and fly's is more specilized cutting and go light and make sure u have perfect form
Bench Press
Dumbell Flys
Incline Dumbell Presses
Bis: good, but i think 1 to many exercises, 2 bi's would be plenty because you work bi's when u do back later in the week
Barbell Curls
Concentration Curls
Curls
DAY 2, THIGHS & ABS
Thighs: squat and frontsquat shouldnt be on teh same day... that should be the alternating weeks which i explained in my other post... u can do leg ext/curl on a front squat day, and strait leg dead lifts on squat day, that will help minimize injury because you wont be killing your legs on a squat day... SLDL are more for stretching out your hammies but still do some weight... that will prevent yor hammiesw from getting to tight preventing injury
Front Squats
Squats
Abs: you can mix up ur ab workouts by goin a rotation on them... do upper abs/lowerabs.... so like 4 exercises total, make 3 lower ab/1 upper abs the lower ab day and then for upper ab make 3 upperab/1 lower ab workout.... and alternate it bethween the times u do abs
Crunches
Sit Ups
Calves Over Bench
Dumbell Side Bends
DAY 3, BACK & CALFS
Back: i do shrugs on a shoulder day, not a back day... try to involve your lats by lat pull downs, or pull ups... i dont see any lat exercises here, and that is what gives u that 'v' to your back.... dead lifts are good, should be a core lift (like bench/squat) so do the sets the same as everything else
Deadlifts
Bent Rows
Dumbell Shrugs
Calfs:
calf raises with a squat bar do high reps and go fast... kinda like a hopping motion, but with weight u can handle... the typical lifting for calves (like the heavy weight low reps... you need high fast reps with about 50-100 lbs over ur body weight if u can do it... if u can do more with full range and motion just do more reps with 100 lbs over ur bodyweighta
lunges this will work more glutes and hips, but still good combo w/ calves.... do lateral lunges and walking lunges and backward lunges
DAY 4, SOULDERS & TRICEPS
Shoulders: military press bar or db, arnold db press, front raises, lateral raises, bentover reverse flys (rear delt) - all the db exercises u can do alternating, same time, alt/same/alt/same etc... for the reps
PLEASE CAN YOU DECIDE ON THE BEST 2 OR 3 SETS FOR SHOULDERS & TRICEPS( I HEAR MILITARY'S ARE GOOD FOR BULKING)
Triceps: skull crushers w/ bar, overhead tri's, close grip bench, bentover tri ext (really focus on the last 20° of the tri ext... use light weight, its harder than u think...)
As for my diet its very solid now packed with protein, follwed the diet bulking header in the diet section eaten 8 good meals a day.
Supplements: On 100 % whey, and No shotgun. u can add creatine, that will help get some water swell also (since ur doin it naturally, water swell is good, but w/ a steroid its not wanted because u retain SOOO much more than creatine
Im not to sure the best way to do my sets, if i can do pyrimaid i try to but it slows things down having to change dif weights say on the barbell. if 2 or 3 exercise have the same weight i do pyrimaid, so a bit of both.
pyrimaiding your sets is something called periodization... you can try this set combo... week 1-3 4x6-8(explained above) week 4-9 5x5, week 9-12 10,8,6,4,2... that is for the main core lifts of the day, as for other lifts you dont want to go less reps than the 4x8, those lifts must have perfect form which is more important than weight... form for the core lifts are important but its alot easier which allows higher weight
Please feel free to chop and change my plan for the better, and any other advice i may benefit from,
Thanks once again for your time
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