My latest bulking routine

What do you think about it?


MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20

OFF


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Pulldowns reverse grip 2x 20
Cable Rows 2x10-12
BB Curl 4x8-12

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning Laterals 3x10-12
Standing Calf Raise 4x10

OFF

OFF

Last set of every exercise (and possibly some others) to failure. Same weight each set. Adding weight to the bar when i hit upper rep range in all sets. 1-2 warmup sets before first exercises for given muscle group.


Also rarely if I cant go to the gym on Monday I will combine Monday's and Tuesday's routine (cutting out some exercises) and do it on Tuesday:



Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10
Incline DB Press 4x6-10
Weighted Dips 4x6-10
Cambered bar Skullcrushers 4x6-10

I know it isnt optimal, but this is really rare event.

Looks pretty good to me, although I thin deadlifts are best left for heavy sets of 1-5; for 3x8-10 you'd probably be better off with variations like SLDL, RDL or goodmornings.

If you're 'bulking' it would be more important to see what your diet looked like... Please do tell.

Goo's on fire today

sorry mates. my diet is 3700 kcal , 250g protein (meat, eggs), 100g fats (olive oil, eggs) and rest are carbs (buckwheat, brown rice, potato, veggs)

i weight currently 180 lbs (5 8 height)

I just want a solid routine

up

Depends. If your a beginner I wouldn't do that routine but if your not a beginner you should have a good idea by now if that will work for ya.

Looks all good to me....just get in there and start smashin it up...eat big, train hard, rest, recover and grow!

ok thanks mates.

sadly my gym is closed on monday. so i need to combine these two workouts and do them both on tuesday

MONDAY: Squats 5x5-10
Hack Squats 3x8-12
Leg Extensions: 3x15
Stiff leg Deads 4x10
Walking DB Lunges for 10 steps each leg (done for 2 rounds)


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline DB Fly's 3x8-12
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20



I would be very grateful if SB combined them together, so at least I do most important exercises... fuckin' easter ;/

just catch up and have one day off instead of two..

jchen said:

just catch up and have one day off instead of two..

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but there is a problem - i can only workout on mon, tue, thu and fri

my gym is always clsoed on saturdays and sundays, and on wednesdays I have all day long work.

uppp

just workout those days..

yeh just do it those days.. less thinking, more training.

Put your big exercises first.
Otherwise it is good. You may have problems doing shoulders the day after back. You may not.

i dont have time to do abs directly at gym (and also i dont want to lose focus) so i want to do BW routine at home on non-workout days.

2-3x a week

3 circuits:

V-ups
Hanging Leg Raises
Plank
Side Plank


Do you think it will be good to tighten and strengthen the midsection?

tommyjones said:

strengthen the midsection?

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Fuck yes. It helps a lot with back health. Do evilwheels

wingman said:

Fuck yes. It helps a lot with back health. Do evilwheels

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you mean ab wheel?

or maybe just couple of sets of hanging leg raises and cable crunches here and there?