Before we begin, I'd like to say I'm no stranger to lifting but I would absolutely love to get critiqued by you guys who've been doing this way longer then me. I like constructive criticism and look forward to getting bigger based off of your advice/input. My diet for bulking is in check, so let's get on with the workout routine. Currently, I'm trying to bulk. My workout routine is a 3 day split.
Back/Bicep
Chest/Tricep
Shoulder/Trap/Legs
Day 1: Back/Bicep
- Wide grip chins - 3 sets x 8 reps
- Seated rows (cable machine) - 3 sets x 8 reps (150 lbs)
- Deadlifts - 3 sets x 8 reps (155 lbs)
- Barbell curls - 3 sets x reps (80 lbs)
- Hammers - 3 sets x 8 reps (25 lbs)
- Preacher curls - 3 sets x 8 reps (30 lbs)
Day 2: Chest/Tricep- Bench press - 3 sets x 8 reps (195 lbs)
- Pec Deck - 3 sets x 8 reps (210 lbs)
- Incline dumbbells - 3 sets x 8 reps (75 lbs)
- Tricep kickbacks - 3 sets x 8 reps (27.5 lbs)
- skull crushers - 3 sets x 8 reps cheatbar (80 lbs)
- Tricep extensions - 3 sets x 8 reps (130 lbs) [machine cables]
Day 3: Rest
Day 4: Shoulder/Traps/Legs- Shoulder press (dumbbells) - 3 sets x 8 reps (70 lbs)
- Behind neck press (smith machine) - 3 sets x 8 reps (plates)
- lateral cable raises - 3 sets x 8 reps (35lbs each)
- Upright rows - 3 sets x 8 reps (70 lb cheat bar)
- Barbell shrugs - 3 sets x 15 reps (225lbs)
- Squats - 3 sets x 8 reps
- Calf raises - 3 sets x 15 reps
- Lunges - 3 sets x 8 reps
REPEAT ROTATION.
Any info/advice/input is greatly appreciated. Should I be doing some sort of pyramid or just adding weight to my current 3 sets of 8 until I can do 5-10 lbs more....Also, should I be doing 3 sets of 8? I thought that was generally given to be the number for those looking to add size. Thanks guys.