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11-10-2005, 04:50 PM
| #1 (permalink) |
| Making Progress  Join Date: Sep 2005 Location: UK Posts: 114 Rep Power:  |  Thoughts on my routine Hi people, here is my bulking routine, as supplied by the Gym owner. can you tell me what you think? I have been going almost 3 months now and fairly happy with the results, friends have noticed so i guess i must be doing something right. i do spend two or more hours in there on a couple of days, is this ok? WEEK 1 - MONDAY SHOULDERS Dumbell Press 4x12 Shrugs Heavy 4x16 Lat Raise 4x12 Upright Row 4x10 Bent over Raise 4x10 ARMS Closed Grip Press 4x10 French Curl 4x10 Dumbell Extension 4x10 Pushdowns 4x12 Barbell Curl 4x10 Dumbell Curl 4x10 Hammer Curl 4x10 Incline Dumbell Curl 4x10 TUESDAY BACK & CHEST Bench Press 4x12 Incline Press 4x12 Bench Machine 4x12 Incline Flys 4x12 Flat Flys 4x12 Reverse Row Heavy 4x10 Loader Pulldowns 4x10 One Arm Row 4x12 Chins 4x12 Pullovers 4x12 THURSDAY Squats 5x12 Leg Press 5x12 Thigh Extensions 4x14 Reverse Curl 4x14 Front Squats 3x12 Deadlifts 3x14 CALFS Calf Raise 1 Plate 6x16 FRIDAY Dumbell Press 3x16 Dumbell Press 3x8 Heavy as Poss Lat Raise 3x16 Lat Raise 3x8 Heavy as Possible Shrugs Heavy 3x16 Upright Row 3x8 Heavy as Possible Twisted Dumbell Press 4x12 Closed Grip Press 3x16 Closed Grip Press 3x8 Heavy as Poss Dips 3x16 Dips 3x8 Heavy as Possible Pushdowns 3x16 Pushdowns 3x8 Heavy as Possible Barbell Curl 3x16 Barbell Curl 3x8 Heavy as Possible Twenty ones 3x21 Dumbell Curl 3x8 Heavy as Possible WEEK 2 - MONDAY BACK & CHEST Bench Press 4x12 Incline Press 4x12 Bench Machine 4x12 Incline Flys 4x12 Flat Flys 4x12 Reverse Row Heavy 4x10 Loader Pulldowns 4x10 One Arm Row 4x12 Chins 4x12 Pullovers 4x12 TUESDAY SHOULDERS Dumbell Press 4x12 Shrugs Heavy 4x16 Lat Raise 4x12 Upright Row 4x10 Bent over Raise 4x10 ARMS Closed Grip Press 4x10 French Curl 4x10 Dumbell Extension 4x10 Pushdowns 4x12 Barbell Curl 4x10 Dumbell Curl 4x10 Hammer Curl 4x10 Incline Dumbell Curl 4x10 THURSDAY Squats 5x12 Leg Press 5x12 Thigh Extensions 4x14 Reverse Curl 4x14 Front Squats 3x12 Deadlifts 3x14 CALFS Calf Raise 1 Plate 6x16 FRIDAY BACK & CHEST Bench Press 4x12 Incline Press 4x12 Bench Machine 4x12 Incline Flys 4x12 Flat Flys 4x12 Reverse Row Heavy 4x10 Loader Pulldowns 4x10 One Arm Row 4x12 Chins 4x12 Pullovers 4x12 is it best to alternate dumbells when doing curls etc? if so, Why? Thanks |
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11-10-2005, 07:12 PM
| #5 (permalink) |
| Making Progress Join Date: Sep 2005 Location: UK Posts: 114 Rep Power: | It does take me a while, sometimes i watch bigger blokes come in after me, train and leave before ive finished :shock: should i stick to it or scale it down somewhat?? I dont mind the time it takes, i have 1 goal, to get big. On a good note, I used to have huge sleep problems, sometimes going a couple of days without any, the routine above has meant ive been tucked up and fast asleep before midnight EVERYNIGHT. Would this routine be ok for gear? |
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11-10-2005, 09:42 PM
| #6 (permalink) |
| Legend  Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power: | NO cut it all down!!! Here is what I suggest 6-8 sets max for biceps 6-9 sets max for triceps 12-14 sets max for chest 12-15 sets max for back 12-15 sets max for legs 9 sets max for shoulders 6-9 sets max for calves Try and spend no more than 45 mins in the gym, definately 60 mins max J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above. |
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11-10-2005, 10:53 PM
| #10 (permalink) |
| Legend Join Date: Mar 2005 Location: Southampton Posts: 697 Rep Power: | The I suggest you keep it simple, train 3 days a week. And do an all over bodyworkout each session. Trust me, you will gain much more like this in the 1st 6 months+ than on a split schedule. Have a look here http://musclechat.co.uk/viewtopic.php?t=2071 Stick to this routine and you will be pleased J ______________________ 50% of Training is nutrition 50% of Training is not overtraining If you cant gain see the above. |
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