Advice and thoughs appreciated!!

[ozzy123]

As of yesterday i have gone from a 3 day split to a four day split wich is as follows:

1. Chest/Back
2. Legs
3. Shoulders/Tri's/Bi's
4. Off/Cardio
5. Repeat

Chest
Incline Dumbbell Bench Press - 15, 8, 6, 4 Reps
Super Set: Flat Dumbbell Bench Press - 15, 8, 6, 4
Super Set: Chest Squeeze - 15 Seconds
Decline Dumbbell Bench Press - 15, 8, 6, 4 Reps
Back
Pull-Ups: 4 sets
Close-Grip Pulldown: 4 sets
Bent over Rows - 15, 8, 6, 4 Reps

Legs
Leg Extension - 15, 8, 6, 4 Reps
Barbell Squat - 15, 8, 6, 4 Reps
Barbell Lunges - 15, 8, 6, 4 Reps
Barbell Stiff-Legged Deadlifts - 15, 8, 6, 4 Reps
Lying Leg Curl - 15, 8, 6, 4 Reps
Standing Calve Raises - 15, 8, 6, 4 Reps

Shoulders (morning)
Barbell Shoulder Presss - 15, 8, 6, 4 Reps
Dumbbell Front Raise - 15, 8, 6, 4 Reps
Dumbbell Lateral Raise - 15, 8, 6, 4 Reps
Dumbbell reverse Flys - 15, 8, 6, 4 Reps
Dumbbell Shrug: - 15, 8, 6, 4 Reps
Triceps (morning)
Standing Triceps Extension: 4 Sets
Lying Dumbbell Triceps Extension: 4 Sets
Biceps (afternoon)
Incline lying Dumbbell Curl - 15, 8, 6, 4 Reps
Dumbbell Concentration Curl - 15, 8, 6, 4 Reps
Hammer curls- 15, 8, 6, 4 Reps


Any advice would be much appreciated and my diet info can be found under the thread 'Help needed first real bulking cycle'

Thanks in advance
Sion

 

[raze]

Personally bro if your bulking lifting a weight that is heavy works best for me. So a weight that falls into the 5 - 10 reps. Message phate about your diet and personally i would do the macros for the diet that future gave you. The amount of sets you are doing looks abour right.

 

[chucktown04]

Few suggestions:

1) Think about adding close grip bench and skull crushers for triceps. I would also consider normal deadlifts for bulking.

2) IMO I would split out biceps or triceps to work another day because thats a lot for one day if your bulking so I would think about biceps on another day and maybe hit the weights 4 days a week and do cardio after your workout.

3) I would also cut back on the amount of sets at 15 reps so you can do more weight at lower repetitions. Generally you want to keep sets below 12 reps when bulking. Do 15 on your very first set for that muscle group for a good warmup and cut out the rest and add more weight

4) Not sure I would superset on chest every week. Get a spotter, rest between sets and go heavy with a barbell on flat and incline bench and do some forced reps of 2-3 at the end of your last two sets per exercise. Also consider adding in cable crossover and/or dumbell flys with your chest exercises to go along with your presses.

5) Biceps look good but preacher curl is a great isolation bicep exercise that I personally have had great results with

Sounds like a lot but with a little tweaking this will be a great routine. The other 70% of results will be in your diet. Good Luck!

 

[future]

I think its ok to try. Back of on shoulders. Cut out presses. Also back off a set on tris and bis.

 

[musketeer]

I think its ok to try. Back of on shoulders. Cut out presses. Also back off a set on tris and bis.

Cut out the presses? Future, are you serious! I'd say cut out all the laterals!

While you're at it why not cut out the squats so he can focus on the leg extensions?

ALSO

OZ - do you really want to hit your shoulders and tris in the am and come back to the gym again just to work biceps?

 

[ozzy123]

Did the shoulder dsay yesterday and it actually didn't take as long as i though it would so threw biceps into the morning aswel.

So just to clarify i should lower the reps and up the weight used .?.?.?.?.?.

 

[chucktown04]

Did the shoulder dsay yesterday and it actually didn't take as long as i though it would so threw biceps into the morning aswel.

So just to clarify i should lower the reps and up the weight used .?.?.?.?.?.

Yes...I would lower reps and up the weight

 

[musketeer]

IF it's bulking you're after, then 8-12 reps is where you should be.

Something like quickly warming up to a top weight for 12 and then doing 4-5 sets of the same weight with about 90 seconds of rest.

In 2-3 months and 10-20 pounds of mass later, try the strength phase, 4-6 reps.

 

[raze]

Yeah bro i have had great results with as little as 4 - 8 reps. Anywhere up to 10 will be good imo. Hows the diet going?

 

[ozzy123]

Yeah bro i have had great results with as little as 4 - 8 reps. Anywhere up to 10 will be good imo. Hows the diet going?

Got paid on the weekend and have bought a pretty desecent weight gainer and sum creatine so supps are sorted for now. And the food intake is going all rite just eating like a bull but all meat and complex carbs