plz help me Critique my routine

[danz]

i wanna bulk up as much as i can, so plz guys if u can make changes to my workout, plz help

monday

chest
bench press 12,10,8,8,8
incline 12,10,8,8,8
shoulders
frontpress 12,8,8,8,8
upright row 12,10,10,8
triceps
tricep ext 12,10,8,8,8
cable ext 3 X 10
calves 15,15,10,10,10


Tuesday

legs
squats 12,10,8,8,8
leg press 12,10,10
back
deadlifts 2 X 12 4X 8
cable pulldowns 5 X 10
biceps
curls 5 X 8
dumbell curls 3 X 8

wednesday rest

Thursday

chest
bench press 12,10,8,8,8
incline 12,10,8,8,8
shoulders
frontpress 12,8,8,8,8
upright row 12,10,10,8
triceps
tricep ext 12,10,8,8,8
cable ext 3 X 10
calves 15,15,10,10,10

Friday

legs
squats 12,10,8,8,8
leg press 12,10,10
back
deadlifts 2 X 12 4X 8
cable pulldowns 5 X 10
biceps
curls 5 X 8
dumbell curls 3 X 8

saturday & sunday off

[Jantzen4k]

i wanna bulk up as much as i can, so plz guys if u can make changes to my workout, plz help

monday

chest
bench press 12,10,8,8,8
incline 12,10,8,8,8
shoulders
frontpress 12,8,8,8,8
upright row 12,10,10,8
triceps
tricep ext 12,10,8,8,8
cable ext 3 X 10
calves 15,15,10,10,10


Tuesday

legs
squats 12,10,8,8,8
leg press 12,10,10
back
deadlifts 2 X 12 4X 8
cable pulldowns 5 X 10
biceps
curls 5 X 8
dumbell curls 3 X 8

wednesday rest

Thursday

chest
bench press 12,10,8,8,8
incline 12,10,8,8,8
shoulders
frontpress 12,8,8,8,8
upright row 12,10,10,8
triceps
tricep ext 12,10,8,8,8
cable ext 3 X 10
calves 15,15,10,10,10

Friday

legs
squats 12,10,8,8,8
leg press 12,10,10
back
deadlifts 2 X 12 4X 8
cable pulldowns 5 X 10
biceps
curls 5 X 8
dumbell curls 3 X 8

saturday & sunday off

not to flame, but that routine sucks. everyone has their own idea, this is mine:


try

monday- legs

tuesday-chest/front delts

wednesday-off

thursday-arms

friday-back/rear delts

sat-off

sun-off

i would also limit yourself to 3-4 sets for bulking + warmup

you also need to add more stuff to legs routine (squats and press are same movement) extensions, ham curls, lunges etc.

imo, i do 2 heavy and one light set, ie. for chest incline barbell, dumbell press and like a flye or cable.

goodluck

[danz]

ok thanx man, so when u mean do

monday- legs

tuesday-chest/front delts

wednesday-off

thursday-arms (arms as in biceps tricrps and shoulders?????)

friday-back/rear delts

sat-off

sun-off


so u recon three exercises for each muscle?

[xfade7]

take out anything thats cable based or a defining workout (donkey-kicks, cable crossovers, etc..) if you want to bulk..

heres my routine (4 day split)

mon-legs
tues- delts/bi's
wed - off
thurs - chest/tri's
fri-back
sat-off
sun-off

i usually stick to the heavier barbell/dumbell exercises (cept for pushdowns on triceps).. and i've seen best gains since i've started doing this...

just my $.02, dont take my words as fact.

xfade7

[Jantzen4k]

thursday-arms (arms as in biceps tricrps and shoulders?????)

arms= bis and tris


delts= shoulders, there are front and rear delts



goodluck bro

[getbig888]

how can you do back after arms???? thats bi's two days in a row

[xfade7]

i wouldnt stick bi's next to each other like that unless you're going to work them very little on arm day... unless you have amazing recovery time (i dont)

xfade7

[getbig888]

yea i agree xfade, i know i couldnt recover in one night

[xfade7]

i dont focus on my bi's too much, mine are rather large (they grow the fastest out of anything on my body)..

but even when i do minimal work to them they are sore the next day.

xfade7

[danz]

hay xfade7
on ur workout,


mon-legs
tues- delts/bi's
wed - off
thurs - chest/tri's
fri-back
sat-off
sun-off


can u plz tell me exatly wot exercixes u do plz, number of exercises for each muscle, and wot exercises, plz man, thanks heaps

and wotrs the best thning for abs, thanks guys!

[brew035]

Bump

[SwoleCat]

Bump

WHY?

~SC~

[brew035]

he just started a new thread on the same workout. Everyone has already helped him. I bumped it so he could check out what everyone already told him about it.

[Jantzen4k]

WHY?

~SC~

[SwoleCat]

he just started a new thread on the same workout. Everyone has already helped him. I bumped it so he could check out what everyone already told him about it.

Ahhh, I see.......

It was just so old that I was curious, that's all........

Thanks!

~SC~

[SwoleCat]

~SC~

[brew035]

Ahhh, I see.......

It was just so old that I was curious, that's all........

Thanks!

~SC~

Its all good