How does this routine look to everyone???

[Daeo]

This will be my routine during my bulking cycle in Nov. Please note that exercises marked with a or b mean alternating. For example on week a, I will be doing squats, and week b, I will be doing leg press...

Monday (Quads and calves)

Quads
1a: Squats
1b: Leg press
2a:Seated leg press
2b: Hammer squats
3: Leg extentions

Calves
1: Standing calf raises
2: Toe raises(on leg press)
3: Seated calf raises


Tuesday (Off)


Wednesday (Chest)

1a: Bench
1b: Incline Bench
2a: Incline dumbell or bench press
2b: Flat dumbell press
3: Dumbell fly
4: Cable or Bodymaster fly


Thursday (Back and hamstrings)

Back
1a: Pullups
1b: Bent over rows
2a: Deadlifts
2b: Pulldowns
3: Hammer rows
4: Pullovers

Hamstrings
1: Lying leg curl
2: Seated or standing leg curl
3: Stiff leg deadlifts


Friday (Off)


Saturday (Shoulders)

1a: Dumbell press
1b: Military press
2: Rear delt raise
3: Lateral raise(machine or dumbell)
4: Barbell shrug
5: Dumbell or hammer strength shrug

Sunday (Biceps and triceps)

Biceps
1a: Barbell curl
1b: Dumbell curl
2a: Preacher curl
2b: Hammer curl
3a: Concentration curl
3b: Zottman curls

Triceps
1a: Close Grip Bench
1b: Weighted dips
2a: Skullkrushers
2b: Cable pushdowns
3: Overhead cable or dumbell extentions

 

[Bigsatan13]

Looks good.........wait till you see the way people look at you when you do your zottman
curls. I like to do them from time to time to mix it up, but not to many people know the exercise.

 

[Daeo]

Anyone...

Hmmm...

 

[18echo]

what's a zottman curl?

 

[Robboe]

how many sets per exercise? any more than 1 and you're doing way too much for arms.

also, why are you alternating each week?

 

[deppnade]

This will be my routine during my bulking cycle in Nov. Please note that exercises marked with a or b mean alternating. For example on week a, I will be doing squats, and week b, I will be doing leg press...

Monday (Quads and calves)

Quads
1a: Squats
1b: Leg press
2a:Seated leg press
2b: Hammer squats
3: Leg extentions

Calves
1: Standing calf raises
2: Toe raises(on leg press)
3: Seated calf raises


Tuesday (Off)


Wednesday (Chest)

1a: Bench
1b: Incline Bench
2a: Incline dumbell or bench press
2b: Flat dumbell press
3: Dumbell fly
4: Cable or Bodymaster fly


Thursday (Back and hamstrings)

Back
1a: Pullups
1b: Bent over rows
2a: Deadlifts
2b: Pulldowns
3: Hammer rows
4: Pullovers

Hamstrings
1: Lying leg curl
2: Seated or standing leg curl
3: Stiff leg deadlifts


Friday (Off)


Saturday (Shoulders)

1a: Dumbell press
1b: Military press
2: Rear delt raise
3: Lateral raise(machine or dumbell)
4: Barbell shrug
5: Dumbell or hammer strength shrug

Sunday (Biceps and triceps)

Biceps
1a: Barbell curl
1b: Dumbell curl
2a: Preacher curl
2b: Hammer curl
3a: Concentration curl
3b: Zottman curls

Triceps
1a: Close Grip Bench
1b: Weighted dips
2a: Skullkrushers
2b: Cable pushdowns
3: Overhead cable or dumbell extentions

looks good bro, i would keep squats in there every week, alternating heavy and foremost, to light and later in the workout, also i like the chest, maybe add a 3rd press in there on a machine, back i would do more than 4 exercises just because it is a huge muscle group, at least 2 rows, 2 pulldowns, deadlifts, as well as one more, and i would add another exercise or 2 to the arm day, maybe even make sunday a double so u can focus on ur each bodypart more specifically......for bis u can add in cale curls from the top pulley or low pulley to finish it off, and tris u can add another pushdown at the end, i would change the tri portion to this....

triceps
1a close grips
1b dips
2a skullcrushers
2b 2hand dumbell extension behind head
3a one arm behind head extension
3b cable behind head extension
4 pushdown assortment

 

[deppnade]

also with shoulders, i would do a 2nd press light after ur first press or at the end, and add cable behind the back laterals as well as maybe reverse peck deck machine for the rears.........maybe even add a supersetted widegrip upright row and front dumbell raise......

 

[Daeo]

what's a zottman curl?

Zottman curls are performed the same as a regular dumbell curl on the concentric part of the lift. Once you reach the top of the movement you turn your hand so that the palms are facing downward and complete the movement...

 

[Daeo]

how many sets per exercise? any more than 1 and you're doing way too much for arms.

also, why are you alternating each week?

I don't think you understand my routine. Here's an example on how the different weeks will go:

Week a:
1a: Barbell curl
2a: Preacher curl
3a: Concentration curl


Triceps
1a: Close Grip Bench
2a: pushdowns
3: Overhead cable or dumbell extentions
=============================================
Week b:

1b: Dumbell curl
2b: Hammer curl
3b: Zottman curls

Triceps

1b: Weighted dips
2b: Skullkrushers
3: Overhead cable or dumbell extentions

The reason for alternating is to mainly to give my lower back a rest during the week. Hitting my back with deadlifts and then hitting it hard with heavy rows later in the workout doesn't seem productive and is just begging for an injury. Also doing heavy squats in the same week isn't a good idea in my opinion. Sets and reps will vary from exercise to exercise. For the most part it will be around 3-4 sets for each exercise, and going no higher than 10 reps on any exercise. I'll stick mostly to the 6-8 reps range. On the three main lifts(deadlifts, squat, and bench)I'll go as low as 2-4 reps though...

 

[Daeo]

also with shoulders, i would do a 2nd press light after ur first press or at the end, and add cable behind the back laterals as well as maybe reverse peck deck machine for the rears.........maybe even add a supersetted widegrip upright row and front dumbell raise......

My shoulders blow up VERY easily. I look at a dumbell and my shoulders grow. Thus I like to keep it simple...

 

[Daeo]

Re: Re: How does this routine look to everyone???

looks good bro, i would keep squats in there every week, alternating heavy and foremost, to light and later in the workout, also i like the chest, maybe add a 3rd press in there on a machine, back i would do more than 4 exercises just because it is a huge muscle group, at least 2 rows, 2 pulldowns, deadlifts, as well as one more, and i would add another exercise or 2 to the arm day, maybe even make sunday a double so u can focus on ur each bodypart more specifically......for bis u can add in cale curls from the top pulley or low pulley to finish it off, and tris u can add another pushdown at the end, i would change the tri portion to this....

triceps
1a close grips
1b dips
2a skullcrushers
2b 2hand dumbell extension behind head
3a one arm behind head extension
3b cable behind head extension
4 pushdown assortment

I may keep the squat in every week. But with the load that it will be taking with deadlifts and rows I'll have to see. I will probably take your advice and add another exercise in there somewhere. My back is one of my lagging bodyparts...

 

[Robboe]

i can understand why you are alternating the squats and deads, but why the others?


also, will you be supplementing with synthetic substances?

 

[Daeo]

i can understand why you are alternating the squats and deads, but why the others?


also, will you be supplementing with synthetic substances?

Yes I will be supplementing with AS.

As far as the smaller bodyparts go(bicep, tricep, shoulders, and calves)I may not alternate and pick a few. But I don't want to focus solely on a few lifts and create an imbalance. Also I'd like to hit the muscles in all it's range of motions. For example by doing close grip bench press(arms straight out from the body), tricep pushdown(arms downward), and overhead extention(arms upward), I've used the muscle through it's full range. I may also opt to do workout a for 5 weeks, and workout b for 5 weeks...

 

[Robboe]

Week a:
1a: Barbell curl
2a: Preacher curl
3a: Concentration curl


Triceps
1a: Close Grip Bench
2a: pushdowns
3: Overhead cable or dumbell extentions


if this is what you did for the full bulk, can you explain to me how it would cause an imbalance please then if you were to alternate it with

1b: Dumbell curl
2b: Hammer curl
3b: Zottman curls

Triceps

1b: Weighted dips
2b: Skullkrushers
3: Overhead cable or dumbell extentions

 

[Lord_Suston]

Damn fine schedule Bro,
I only have one comment, if you want to go easier on your lower back try to up the reps on your heavy movements. I mean don't just do 2-4 reps even on the sauce... try to get 8 because this will make your muscles lift longer in the positive portion of your lift and that will help to stabalize your back and keep the shock off your knees.

 

[Daeo]

Week a:
1a: Barbell curl
2a: Preacher curl
3a: Concentration curl


Triceps
1a: Close Grip Bench
2a: pushdowns
3: Overhead cable or dumbell extentions


if this is what you did for the full bulk, can you explain to me how it would cause an imbalance please then if you were to alternate it with

1b: Dumbell curl
2b: Hammer curl
3b: Zottman curls

Triceps

1b: Weighted dips
2b: Skullkrushers
3: Overhead cable or dumbell extentions

I believe in the theory of muscle confusion. By only concentrating on a few lifts I believe you limit yourself. By alternating weeks I get strong on various lifts, not just a few...

 

[Robboe]

Fair enough, it's up to you but i will say that muscle confusion is bull.

your muscle doesn;t know whether it's doing a bench press or a cable crossover, all it knows is how much effort you're asking from it. [very similar to what dorian said one time.]

all this stuff about muscles adapting to exercises is what you want! a muscle adapts to an exercise by growing, and i'm sure that's what you want.

3-4 weeks into a routine is when the real gains start being made - once the nervous system has adapted. this is when is works most efficiently for them exercises you are doing and best growth is made.

if you're doing AS then it doesn;t really matter though[that's why i asked]. i'm sure your diet is sweet and your effort is there so whether you change up or not you will grow.

best of luck.

 

[Belial]

daeo, not bad. I'd ditch one of the flyes and do some weighted dips instead. I also think pull-ups should be a mainstay for your back, and not alternated out.

What's your set/rep range? (And how much stuff you taking?)

(Oh, and I also agree that muscle confusion isn't relevant here; adaptation is GOOD. (Lifts stop progressing because of neural optimization/stagnation and lack of further hypertrophy, this doesn't mean you should change your lifts!)

 

[Daeo]

Thanks for the advice all. Like I stated above, I may or may not alternate like I said above on smaller bodyparts. I'll probably rotate deads and rows, and deads and squats though. It all depends on how I feel.

I agree on the muscle confusion theory to an extent. Sure your muscle doesn't know whether it's doing a bench or cable crossover. I mostly added the rotation to prevent injury. For the most part it will be around 3-4 sets for each exercise, and going no higher than 10 reps on any exercise. I'll stick mostly to the 6-8 reps range. On the three main lifts(deadlifts, squat, and bench)I'll go as low as 2-4 reps though. 6-8 reps works the best for me though. Also here's a link to my Nov bulking cycle where I'll be using this workout http://209.11.101.244/forum/showthread.php?threadid=68185 ...

 

[Belial]

You're gonna blow up on that. Holy sh*t.