critique this bulking program please

[k_dogg]

hey everyone. i have been on a 3 day split for bulking and have been spending too long in the gym... up to 2 hours at a time so im changing it to a 4 day with 2 days rest in the aid of shorter and more intense workouts. also do you bro's use barbells mostly or dumbells for your chest... im not really partial to either but was curious as to your experiences

take a look and hit me with your ideas please...

day 1 Chest and Biceps:

Flat bench 3 sets 6-8 reps

incline bench 3 sets 6-8 reps

wieghted dips 3 sets 8-10 reps

Barbell Curls 3 sets 6-8 reps

Dumbell Conc Curls 3 sets 6-8 reps


day 2 Thighs:

Squats 3 sets 6-10 reps

Leg Press 3 sets 8-10 reps

Curls 3 sets 8-10 reps


Day 3 Rest:


Day 4 Back and triceps:

Lat Pulldown 3 sets 6-8 reps

seated cable row 3 sest 6-8 reps

Barbell Bentover row 3 sets 6-8 reps

Lying Overhead curls 3 sets 6-8 reps

tri pushdowns 3 sets 6-8 reps


Day 5 Shoulders and calves:

Mil press 3 sets 6-8 reps

Side lateral raises 2 sets 6-8 reps

bentover lat raises 2 sets 6-8 reps

Standing calf raise 3 sets 6-8 reps

Seated Calf Raise 2 sets 6-8 reps

Day 6 Rest:

[pumped99]

Only thing I would be concerned about is that your biceps might be tired after doing chest and you wouldn't be able to hit them properly as an individual group. Sure, they would also get hit in chest exercises, but bicep isolations might be tough.

Day 6 Rest:[/QUOTE]

[IwillBEhuge]

bro when do u hit your hams or is leg curls good for you, I suggest putting some stiff leg deads and standing leg curls, hams are a big part of your legs. But your program is good stick with it and eat. that is the biggest part of lifting to GROW you have to eat cyling or not it's a must, stick to it train hard and you will grow. make sure you mix the order of movements so you don't become adapt
good luck! peace!

[k_dogg]

bro when do u hit your hams or is leg curls good for you, I suggest putting some stiff leg deads and standing leg curls, hams are a big part of your legs. But your program is good stick with it and eat. that is the biggest part of lifting to GROW you have to eat cyling or not it's a must, stick to it train hard and you will grow. make sure you mix the order of movements so you don't become adapt
good luck! peace!

yeah i was going to throw dead lifts in aswell... i must have missed that. and thanks for the info! cheers

[microphobia]

Not enough for legs, either add hack squats or a couple more sets on squats and presses, also SLD's on leg day.

def. throw in deads,will help in over all size.
and I agree with chest/bicep back/tricep
you dont indirectly work biceps with chest the assisting muscle is triceps so you would get full benifit from that split.