How does this routine sounds for bulking up?

bob325

I got this routine from the guy at the shop where I bought some supplements, I gave it a try tonight and I was quite impressed with the difference afterwards. I feel great, You know that feeling you get when you know that you have definately had a good work out.

I am probably going to ache tomorrow.

Mon = Legs

Squats 6-10 reps 4 sets
Leg Press 6-10 reps 4 sets
Leg Curls 6-10 reps 4 sets
Calve Raises 6-10 reps 4 sets

Tue = Shoulders

Behind neck barbell press 6-10 reps 4 sets
Dumbbell press 6-10 reps 4 sets
Side raises DB 6-10 reps 4 sets
Barbell Shrugs 6-10 reps 4 sets
Crunches 25 reps 3 sets

Wed = Rest

Thurs = Back + Biceps

Lat Pulldowns 6-10 reps 3 sets
Machine Rows 6-10 reps 3 sets
Dumbbell Rows 6-10 reps 3 sets
Barbell Curls 6-10 reps 4 sets
Dumbbell Curls 6-10 reps 4 sets

Fri = Chest + Tri

Flat Bench Press 6-10 reps 4 sets
Incline DB Press 6-10 reps 4 sets
Pec Deck 6-10 reps 4 sets
Skull Crushers 6-10 reps 4 sets
Tricep Pushdowns 6-10 reps 4 sets

Sat & Sun = Rest

I am using heavy weights on all of the exercises, in fact sometimes I can barely do all of the reps. Hope this in combo with a change in diet will help build some mass. I have started taking Extreme Build & Recover 3 times daily with Milk.

Cheers guys,

Bob325.

pegasus_kid

Looks good to me considering it was me who made it up lol.

However youve got the back exercises messed up. There supposed to be;

Lat Pulldowns 6-10 reps 3 sets
Barbell Rows 6-10 reps 3 sets
Machine Rows 6-10 reps 3 sets
Barbell Curls 6-10 reps 4 sets
Dumbbell Curls 6-10 reps 4 sets

Anonymous

hello chaps

what shops this bob?

i see you say 6-10 reps 4 sets.

do you taper down,?

e.g

1st set 10 reps
2nd set 8 reps
3rd set 6 reps
4th set 6 reps

cheers

GTForce

Looks great, however, you may want to try to increase the reps for squats. Nothing builds size like 20-rep squats. Take a weight you can generally handle for 12 reps and force yourself to grind out 20 ass-to-the -grass squats with it. The body will release large amounts of growth hormone and testosterone in response. Plus, a lot of guys find that legs respond best to higher reps.
Anyway, it's worth a shot...the rest looks like a great plan.

Good luck man, eat and sleep a lot and I am sure you will put on some good quality mass.

Cheers, GTForce

bob325

Thanks Pegasus Kid for the routine, and thanks for all the replies.

jackamo

dunno wot everyone els is like but i like to have a much more intense work out doing heavy sets with low reps high sets and drop seting and super seting some exercises. i finde i grow alot beter doing this and man do u feel it the nxt day

badtodabone

Sounds good to me. Ive been training doing bodybuilding type training for about 9 years and i hit a platau. my friend suggested trying more of a powerlifting style training with the goal of increasing strength and size hopefully coming as a byproduct. In about four months my strength has drastrically improved and i have put on about a stone. i wish i d done this type of training before. in the summer im going to go back to my old style of training which is higher intensity and more sets but only one body part per week. this is the routine ive been following:-

Monday
Bench 1 x 20 warmup
1 x 10 warmup bit heavier
2 x 2-4 reps heavy as poss.

Dumbell fly
1 x 15 warm up
2 x 5 reps heavy as poss.

Hammer curls
1 x 12 warm up
2 x 8 reps

Barbell curls
2 x 8 reps

Tuesday
Squats 1 x 20 warm up
1 x 12 heavier warm up
1 x 8 still warming up for the heavy ones
2 x 5 heavy as poss

calf raise
1 x 20
2 x 8
Weighted pull ups
1 x 15 own bodyweight
2 x 4-6 reps

Bent over barbell row
1 x 10 warm up
2 x 3-5 reps


Wednesday
REST!

Thursday
Incline bench
1 x 20 warm up
1 x 10 warm up bit heavier
2 x 3 - 5 reps

Weighted dips
1 x 15 own bodyweights
2 x 3-5 reps heavy as u can manage

Skull crushers
1 x 20 warm up
2 x 8 reps

Friday
Deadlifts
2 x 12 warm up
2 x 2-4 reps

Squat
1 x 20 light warm up
1 x 10 warm up still
2 x 5 heavy as poss.

Military press
1 x 20
1 x 10
2 x 2-5 reps

Weekend off

This routine has worked wonders for me and my training partner who have both been struggling for the last few years. if when you are bulkin u keep it heavy with not too much volume and try and concetrate on improving stength you should get much bigger. im now going to follow this routine every winter (mixing it up a bit if i go stale) and then in bout april time im gona go back to high intensity volume training. you do have be carefull for the first few weeks to not over do it or u might overtrain. i was fine and im drug free.

Garry_8472

how long you been training bob if your just startin out you'll be better off using fewer exercises and sets

bob325

I used to train obsessively years ago, but work and stuff got in the way. I started training again in May last year and I had been moving up in weights to the stage that I was pressing 72KG for 4 reps at peak (pyramid). The problem with my previous routine was that I didn't work the muscle groups individually and I neglected my legs, this new routine is sore going but I think that I'm getting there. I am having to reduce some of the weights slightly, but then I am working each group harder.

Thanks for the feedback.

Garry_8472

if your having to reduce the weights then your strength is dropping and your losing muscle, your probably overtraining drop your total sets per bodypart down to no more than 8 max the rep range is good apart from legs as gtforce says higher reps work better there maybe 12 to 15.

you dont mention doing any warm ups if you aint then start believe me its the only way to avoid an injury.