OK I have read a lot of posts and heard a lot of conflicting information so Id like your help at a more custom routine for me. Im 19 and 511 and 175 pounds and a bit of a hard gainer. My main goals right now are to bulk up and I have been suggested these two routines and I need to know which is better. Thanks if you can help.
Routine 1
Monday Legs
Squats
Leg Press
Hamstring Curls
Leg Extensions
Calve Raises
Tuesday Off
Wednesday Chest, Shoulder, Triceps
Bench Press
Dumbbell Shoulder Press
Lateral Shoulder Raises
Flies
Skull Crushers
Cable Pushdown
Thursday Off
Friday Back and Biceps
Weighted Pullups
Lat Pulldown
Upright Row
Barbell Curls
Preacher Curls
Deadlifts
Saturday Cardio and Abs
Basketball
Weighted Crunches
Sunday Off
With this routine Id be doing heavy weight at 3 sets of 8 reps per exercise. But I feel that I am doing too much in a day and not doing enough exercises per body part. I dont want to overtrain since I find it kind of hard to gain muscle. But I was told to focus on compound movements and get A LOT of rest.
Routine 2
Monday Chest and Triceps
Bench Press
Incline Press
Flies
Skull Crushers
Cable Pushdowns
Tuesday Legs
Squats
Leg Press
Hamstring Curls
Leg Extensions
Calve Raises
Wednesday Off
Thursday Back
Weighted Pullups
Lat Pulldown
Seated Cable Row
Upright Row
Deadlifts
Friday Shoulders and Biceps
Dumbbell Shoulder Press
Lateral Shoulder Raises
Barbell Curls
Preacher Curls
Shrugs
Saturday-Off
Sunday-Cardio and Abs
Basketball
Weighted Crunches
I would do 3 sets of 8 reps per exercise. I worry about overtraining here and not having enough time to recover. My chest is hard to work because I always hit my shoulders so I am afraid Id overtrain them. Im worried about only having 2 days off and not focusing so much on compound movements but like that Im not doing too much in one day and get a variety of exercises.
So help. I realize that I am going to have to eat like whole cows and bails of hay everyday and get a lot of rest, but I want to bulk up and dont want to over train or just do isolation movements. Also any help at taking the forearm out of bicep curls would be appreciated.
Thanks.