Originally Posted by
musclestack
I just started bulking again last week. I'm going to, at first continue with my usual workout routine, but I've been using this routine ever since I started lifting (about 5 years ago). I suppose if I'm gaining, I will stick to it, but could someone suggest another workout routine in place of the one below just in case I plateau or just want something different? Just looking for alternatives to what I'm doing now....
I train in a private gym at work, so machines and dumbell weights are limited.
Note: All exercises are 4 sets of 10-8-6-6(last one on main exercises to failure).
Monday: Back
bent over barbell rows
seated rows (machine) dont go 2 rows in a row. put an excerise inbetween.
pullovers (laying on back; using the curl bar) this is a chest exercise...it barely brings lats in
dumbell rows why so many rows?! ditch this exercise
add in latpull down and deadlifts instead of pullovers and dumbell rows.
*there is no machine that allows me to do weighted pull-downs.
Tuesday: Chest
flat barbell bench
incline barbell bench
dumbell flys
machine flys
dips (unweighted) descent chest day.
*There are not enough dumbells to do dumbell bench effectively. They only go up to 30kg.
Wednesday: Legs
barbell squats
leg press (machine)
straight-legged dead lifts
leg extensions (machine)
leg curls (machine) mix this up, ur going from essentially the same exercises. squats to leg press. ditch deadlifts. if u want to focus on ur glutes do some hack squats.
Thursday: Shoulders
barbell military press
machine military press (hand grips in different direction than barbell press) no need 4 both, ditch the machine press
dumbell arm raises (not sure if that's what it's called; I keep arms straight, standing up, feet forward, and raise each arm individually). its called laterals :P raise both at a time though. unless u mean front raises?
windmills (lol...that's what I call them anyway.....light dumbells, standing up, start with dumbells at sides, then raise them in the shape of a circle over my head). dont like it, do reverse flys instead. get shrugs in there aswell.
Friday: Arms
curl bar curls (seated) preacher curls?
dumbell curls (seated) do hammer curls instead
tricep pull downs (machine)
tricep dumbell presses (seated on bench, dumbell behind the head). its called EZ curl bar :P and go bicep - tricep - bicep - tricep for exercises. i prefer skull crushers ro tricep dumbell press. u get better form.
I end workout with hands on one flat bench and feet on another doing presses up and down, with a 20kg weight on my lap.
Alright, any suggestions? I know my resources are limited; just wondering if anyone has any creative ideas to switch it up a bit?
