Critique my Bulking Routine and Excercises Please!

Big Pumpa · 27-02-2008, 09:52 AM

How’s it going people. was just wondering if you guys can critique my training split and exercise routine and let me know if anything needs changing/improving! My goals are to bulk and gain muscle. I’m 22, 5’10, weigh 13.5stone and have been training solid for 3 years.

Monday - Back and Triceps
Single Arm Dumbell Row 3x8
T-Bar Row 3x8
Bent Over Row 3x8
Lat Pull Down / Wide Grip Chins 3x8
Deadlift 5x5

Close Grip Bench Press 3x8
Skull Crusher 3x8
Tricep Extension (dumbbell) 3x8
Weighted Dip 1x8

Tuesday – Shoulder and leg
Military Press 5x5 / Dumbell Press
Upright Row 3x8
Front Raise 3x8
Lateral Raise 3x8
Barbell Shrug 3x8

Squats 5x5
Lunges 3x10
Leg press 30-20-20-15
Leg curls 20-15-10

Wednesday - Cardio and Abs

Thursday – Chest and Biceps
Barbell Bench Press 5x5
Barbell Incline Bench Press / Dumbell Incline Bench Press 3x8
Dumbell Bench Press 3x8
Dumbell fly 3x8

EZ Curl 3x8
Alternate Curl (Seated) 3x8
Preacher Curl 3x8
Hammer Curl 1x8

Friday – Cardio, Abs, Forearm

Saturday – Rest

Sunday – Rest

splinter · 27-02-2008, 10:17 AM

sod off mate your routine is ace

Big Pumpa · 27-02-2008, 10:25 AM

Cheers mate, but alot of people have said its too much and I may be overtraining? What do you guys think? Too many sets/volume?? A few have also said the split isnt that good either. Thanks

**Tall** · 27-02-2008, 10:47 AM

Quote:

Originally Posted by Big Pumpa

How’s it going people. was just wondering if you guys can critique my training split and exercise routine and let me know if anything needs changing/improving! My goals are to bulk and gain muscle. I’m 22, 5’10, weigh 13.5stone and have been training solid for 3 years.

Monday - Back and Triceps
Deadlift 5x5
Lat Pull Down / Chins 3x8
A row of your choice

Dips (Weighted if you can and it doesn't affect your AC/RC)
Close Grip Bench Press 3x8

Tuesday - Cardio and Abs

Wednesday – Chest and Biceps
Barbell Bench Press 5x5
Dumbell Incline Bench Press 3x8
1set DB Flies to Failure

Curls (BB/EZ)
Preacher Curls

Thursday – Cardio, Abs, Forearm

Friday – Legs and Shoulders
Squats 5x5
SLDL
Lunges 3x10

Military Press 5x5 / Dumbell Press
Barbell Shrug 3x8

Saturday – Rest

Sunday – Rest

^^^ My thoughts above.

crazycal1 · 27-02-2008, 11:20 AM

monday wednesday friday is a much better split.

**Tall** · 27-02-2008, 11:21 AM

Quote:

Originally Posted by crazycal1

monday wednesday friday is a much better split.

Good thinking. Drop Tues and Thurs and do light cardio and your abs work PWO.

You are Bulking after all

splinter · 27-02-2008, 11:34 AM

Quote:

Originally Posted by Tall

Good thinking. Drop Tues and Thurs and do light cardio and your abs work PWO.

You are Bulking after all

You think?

I think its good your doing cardio twice a week, remember healthy heart is important.

Then again this is coming from the person that does no cardio at all during bulking.

But I do alot of high volume stuff my self now, in fact do more then you hehe.

http://www.musclechat.co.uk/bodybuil...estions-2.html

There's my routine for now if you wanna have a wee look!

crazycal1 · 27-02-2008, 11:45 AM

i do actually think no cardio at all for maximum bulk isnt a good idea.
read sommat the other day about the fitter you are -the more capillaries you have going to a muscle-there fore youre gonna have more blood in the muscle therefore bigger muscles...

Big Pumpa · 27-02-2008, 12:14 PM

Dont think I could do just 3 exercises per big muscle group as I'd feel like I havent pushed myself even if the sets are done at the heavest weights for me. Also why would you suggest monday, wednesday and friday? I'd like to train on fridays but its a bit awkward as i see my girlfriend then.
cheers fellas

crazycal1 · 27-02-2008, 12:59 PM

cos you have a days rest in between workouts.
meaning you`ll be better recovered for your next session.

conversely it always confuses me how peeps can do so many exercises per body part.

27-02-2008, 09:52 AM	#1 (permalink)
Big Pumpa Join Date: Nov 2007 Location: London Posts: 16 Rep Power:	Critique my Bulking Routine and Excercises Please! How’s it going people. was just wondering if you guys can critique my training split and exercise routine and let me know if anything needs changing/improving! My goals are to bulk and gain muscle. I’m 22, 5’10, weigh 13.5stone and have been training solid for 3 years. Monday - Back and Triceps Single Arm Dumbell Row 3x8 T-Bar Row 3x8 Bent Over Row 3x8 Lat Pull Down / Wide Grip Chins 3x8 Deadlift 5x5 Close Grip Bench Press 3x8 Skull Crusher 3x8 Tricep Extension (dumbbell) 3x8 Weighted Dip 1x8 Tuesday – Shoulder and leg Military Press 5x5 / Dumbell Press Upright Row 3x8 Front Raise 3x8 Lateral Raise 3x8 Barbell Shrug 3x8 Squats 5x5 Lunges 3x10 Leg press 30-20-20-15 Leg curls 20-15-10 Wednesday - Cardio and Abs Thursday – Chest and Biceps Barbell Bench Press 5x5 Barbell Incline Bench Press / Dumbell Incline Bench Press 3x8 Dumbell Bench Press 3x8 Dumbell fly 3x8 EZ Curl 3x8 Alternate Curl (Seated) 3x8 Preacher Curl 3x8 Hammer Curl 1x8 Friday – Cardio, Abs, Forearm Saturday – Rest Sunday – Rest Last edited by Big Pumpa; 27-02-2008 at 10:26 AM.

27-02-2008, 10:17 AM	#2 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,056 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! sod off mate your routine is ace

27-02-2008, 10:25 AM	#3 (permalink)
Big Pumpa Join Date: Nov 2007 Location: London Posts: 16 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! Cheers mate, but alot of people have said its too much and I may be overtraining? What do you guys think? Too many sets/volume?? A few have also said the split isnt that good either. Thanks

27-02-2008, 11:20 AM	#5 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! monday wednesday friday is a much better split. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

27-02-2008, 11:45 AM	#8 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! i do actually think no cardio at all for maximum bulk isnt a good idea. read sommat the other day about the fitter you are -the more capillaries you have going to a muscle-there fore youre gonna have more blood in the muscle therefore bigger muscles... ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

27-02-2008, 12:14 PM	#9 (permalink)
Big Pumpa Join Date: Nov 2007 Location: London Posts: 16 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! Dont think I could do just 3 exercises per big muscle group as I'd feel like I havent pushed myself even if the sets are done at the heavest weights for me. Also why would you suggest monday, wednesday and friday? I'd like to train on fridays but its a bit awkward as i see my girlfriend then. cheers fellas

27-02-2008, 12:59 PM	#10 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 2,846 Rep Power:	Re: Critique my Bulking Routine and Excercises Please! cos you have a days rest in between workouts. meaning you`ll be better recovered for your next session. conversely it always confuses me how peeps can do so many exercises per body part. ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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