please, some fead back on my workout plan

**chitownhoker** · 01-24-2008, 10:51 AM

So i have been doing this type of workout for about a year now, which is about a third of my lifting career and i am looking to change it up or make some changes if people think this it is necessary. So here is my current work out, ask if you would like some more detail.

Day 1-Back and bi's

Day 2- chest and tri's

day 3-cardio and abs

Day 4-Legs

Day 5-Shoulders and abs

Day 6-cardio

My days consist of 4-5 lifts with 3-4 sets and my reps change from week to week anything from 3 sets of 4, 3 set of ten, 10-8-6-4, pretty much mix it up every week.

Now i do have rest days but with my schedual it changes every week

My goals-to bulk up!!!!!!

Stats
5'-9"

200 pounds

I think about 12% body fat(the place where i get my measurements is free and the guy insists on having me flex where he pinches my fat and he has me at a 7% but i KNOW that i am not at 7% cuz i have been there before and i am not there right now

So my real question is: Is this a good lifting schedual for bulking? How should my reps go from week to week? Should i do 3 sets of 10 for 3 weeks strait then change it every 3 weeks?

HELP!

**UberSteroids** · 01-24-2008, 04:57 PM

What's your daily calorie intake?
How many Carbs?
How much protein?
How much fat?

**chitownhoker** · 01-25-2008, 01:58 AM

i'm not worried about my diet, i am just wondering if my work out plan of working the muscle groups that i do and on the days that i do are good...and also that i have been doing it for a year, so should i change it? or continue this?

but my diet is around 3000 calories a day with close to 250 grams of protein at the very least, carbs are usually around 200 but it changes every day....and about 40-50 grams of fat with atleast half of that coming from nuts and flax seed

**UberSteroids** · 01-25-2008, 12:52 PM

Originally Posted by chitownhoker

i'm not worried about my diet, i am just wondering if my work out plan of working the muscle groups that i do and on the days that i do are good...and also that i have been doing it for a year, so should i change it? or continue this?

but my diet is around 3000 calories a day with close to 250 grams of protein at the very least, carbs are usually around 200 but it changes every day....and about 40-50 grams of fat with atleast half of that coming from nuts and flax seed

If you are consuming 250g protein, 200g carbs, 50 fat, you are no where near 3000 calories...
250g prot = 1000 calories
200g carbs = 800 calories
50g fat = 450 calories

Total = 2250 calories.

If you really want to bulk up, bump up the protein to 350g/day.

As far as your routine, it looks ok to me!

I would focus on changing exercises from time to time for different muscle groups. Also make sure the intensity level of each exercise is HIGH!

**chitownhoker** · 01-25-2008, 01:05 PM

that was my bad on the carbs it was suppose to be 400, which would be right around 3000....thats what i get for responding right before im about to go to bed!....since no one really objected to this routine i guess i will continue doing this!

**green22** · 01-25-2008, 05:08 PM

workout looks fine to me

**hobbs9963** · 01-27-2008, 08:56 PM

Have you tried drinking a carbo drink before bed? Depending on your last meal it might help. It did me. I also didn't mix bi's and tri's with chest and back. Those are big muscles that you can easily spend a day on. How much cardio are you doing? Saving some of that energy(and fat) might help.

**n4529359** · 01-27-2008, 09:21 PM

if ur goal is to bulk up and ur having trouble putting on kg's u might think about getting rid of cardio. split seems ok for now, but its wise to have a few different splits and change every few weeks.