Critique my Bulking Routine and Excercises Please!

Tall

Light cardio PWO would be fine IMHO... No 10 mile runs, but a 30min walk, or tabatas thrusters/on the rower would be good. IMHO.

splinter

Yeah pwo cardio is fine (gotta keep the protein high)

i know a compo bodybuilder that does that.

im gonna incorporate that into my cut routine (starts in a month)

cardio 4-6 morning a week, weights 4 times a week followed by 15-30 mins cardio after.

Youngster

Do you not think putting triceps with chest and biceps with back would be better mate? This would allow more rest for them. Muscles only grow when they are resting.

Big Pumpa

Ive changed it round a little and now have an arms only day. what do you guys think?

Monday - Chest
Flat BB bench 5x5
Inline BB bench 2x8-10
High incline db bench 2x8-10
Flyes 2x10-12


Wednesday - Shoulders and Back
Seated BB Military Press 5x5
Seated lateral raises 2x8-10
Deadlifts 5x5
Chins 2x8-10
Barbell Rows 5x5

Friday - Arms
Barbell Curls 5x5
Close-Grip Bench Press 5x5
Incline DB Curls 2x8-12
Weighted Dips 5x5
Hammer Curls 2x8-12
BB Skullcrushers 2x8-12

Sunday - Legs
Squats 5x5
Leg extensions 2x8-12
Glute-Ham raises 2x12
Good Mornings 2x8-12
SLDL 2x8-12
Calf Raises 3x15-20

Pikey

If it where me

Squeeze contraction on every single rep with a slow rhythmic cadence, remeber its not about how many exercises you do its about how much you make every rep count, you'll never get the chance to do that rep again so do everyone of them properly. This isn't huge volume but it is intense.
You need a lot of good food I'd start at 5K good calories and I do 1/2 hour cardio every morning, you need to be fit to train like this. Doesn't matter which days of the week you train fit it around your life style but as a rule no more than two training days without rest and rest after leg day every other day works well loads of rest, remember our minds are conditioned to a seven day week your muscles don't know what a week is...

Day 1 Shoulders
Side laterals warm up and 3 working sets 8-12 reps
Seated vertical back rest dumbbell shoulder press full movement start heavy for 12 reps then pyramid to 6-8 over next 2-3 sets you’ll probably need to drop weight on 3rd set
Bent over laterals 4 sets 12 reps
Upright row 3 sets 8 – 12 reps
Barbell shrugs 4 x12

Day 2 legs
Squat to parallel only drop to 5 reps on the heavy set, I'd say 4 maybe 5 working sets
Leg extensions 3 sets 15 reps
Stiff leg deadlift 3 - 4 sets 12 reps
Leg curls 3 -4 working sets 12 reps

Day 3
Chest and Triceps
Incline Bench 4 working sets start at 12 reps and heavy set maybe 6
Flat Flyes 4 working sets 8 – 12 reps
Pushdowns close grip 3- 4 working sets 12 ish reps
French press 3-4 working sets aim for 12 reps
Narrow grip bench – 2-3 sets 12-6 reps

Day 4
Back Biceps
Bent over row – 4 working sets 1st at 12 reps last at 6
Pull downs to front 4 working sets 12 reps no less than 8 on heavy set – don’t use momentum to move the weight
Pull downs to back 3 sets 12 reps - same goes keep it strict
One arm rows 3 sets 12-8 reps – slow good form and squeeze that contraction
Barbell curl 4 sets 12 reps first heavy set 6 no swinging the back...
Hammer curls 3-4 sets 8 – 12 reps stop at 90 deg and hold for a second

Cheers

Pikey

Big Pumpa

Way too much volume in that routine mate. Looks like overkill. Dont you feel like you're over-training? Long as it works for ya.
I'm gonna give the posted routine a try and see what the results are like. Just wondered what you guys thought of it?

cellaratt

Pikey's routine looks pretty solid "Big". I think putting chest and tri's together and back and bi's together have so many benefits, and appears to be the building block of most routines i've seen

Big Pumpa

I'd prefer doing an arms day as they're lacking compared to other muscle groups. Plus training chest already hits tricep's indirectly, as does back train biceps so I dont see the need in training those groups together... chest and bi, back and tri would be a much better alternative

cellaratt

Sounds good, only you know what works for ya.

Pikey

Not many would train triceps after back etc, you run the risk of having fatigued assistance muscles when you hit your relevant torso muscle next. If arms are seriously lacking go for a seperate arm day training triceps first.

As for volume that aint a lot of volume, but I have been lifting for a long time :-) go with whatever works for you mate