Need help with 4 day a week bulk workout

[Colbycheez]

I have been lifting solidly for about 8 months. Recently i have decided to try and gain some bulk...my stats

age: 17
weight: 180
Height: 5'10
bf%: not really sure but i would say 14-16 %
Diet: 2800-3000 cals a day 40/40/20 split

I have been doing this workout schedule

Reps and Sets- Everything 4x 8,8,6,4 (increasing weight) except abs
Abs- every workout day 2x30 (weighted decline sit-ups)

Monday- back and bi"s
- seated row
- standing dumbbell curls
- barbell curl
- lat pull down
- one arm dumbbell row
- Abs

Tuesday- Shoulders and traps
- Standing Military press
- Seated Dumbbell military press
- Shoulder Shrug
- Side Deltoid raises
- Abs

Wednesday - OFF

Thursday- Quads, Hams, Calves
- Squat
- Leg raises
- hack squat
- Dumbbell lunges (absolutely hate these)
- Calve raises
- Dead lifts (just incorporated these this week)
-Abs

Friday- OFF

Saturday- OFF

Sunday- Chest and Tri's
- Bench
- Incline bench
- Decline bench
- Tricep extensions (not really sure what they are called- use machine)
- Dumbbell tricep kickbacks
- Abs

Haven't really been doing cardio like I should....need some suggestions on how much intensity and times per week (recumbent bike is all i really have time for)

This is my workout schedule and I just need some pointers on whether it is solid or do i need to change it up...

Any suggestions would be much appreciated

 

[bblazer]

I would up your calorie intake to about 4k.

Then I would incorporate a lot more of the basics into your routine. Noting, and I mean nothing puts on mass better than squats and deadlifts.

B-

 

[Colbycheez]

By basics u mean....?

Oh i the reason i have been sticking to about 3000 cals a day is because i have have been putting on some fat...hence the reason i need to do more cardio

 

[moya]

i do deads on back day... you dont realy have any heavy compound moves there... and i would do them first that day...

 

[ExtraMile]

I think you should do full body workouts instead of a split.

 

[trauck1506]

I would do sprints in the morning because it would probably be the best time to burn that fat off.

 

[Colbycheez]

Yah i was contemplating whether or not to do deads on back day...but wont i get to much of a shoulder workout making me overwork the muscles on tuesday?

And on the sprints...how many times per week and at what intensity/frequency (never really done sprints for exercise purposes)

 

[needtogetaas]

I have been lifting solidly for about 8 months. Recently i have decided to try and gain some bulk...my stats

age: 17
weight: 180
Height: 5'10
bf%: not really sure but i would say 14-16 %
Diet: 2800-3000 cals a day 40/40/20 split

I have been doing this workout schedule

Reps and Sets- Everything 4x 8,8,6,4 (increasing weight) except abs
Abs- every workout day 2x30 (weighted decline sit-ups)

Monday- back and bi"s
- seated row
- standing dumbbell curls
- barbell curl
- lat pull down
- one arm dumbbell row
- Abs

Tuesday- Shoulders and traps
- Standing Military press
- Seated Dumbbell military press
- Shoulder Shrug
- Side Deltoid raises
- Abs

Wednesday - OFF

Thursday- Quads, Hams, Calves
- Squat
- Leg raises
- hack squat
- Dumbbell lunges (absolutely hate these)
- Calve raises
- Dead lifts (just incorporated these this week)
-Abs

Friday- OFF

Saturday- OFF

Sunday- Chest and Tri's
- Bench
- Incline bench
- Decline bench
- Tricep extensions (not really sure what they are called- use machine)
- Dumbbell tricep kickbacks
- Abs

Haven't really been doing cardio like I should....need some suggestions on how much intensity and times per week (recumbent bike is all i really have time for)

This is my workout schedule and I just need some pointers on whether it is solid or do i need to change it up...

Any suggestions would be much appreciated

Here is the work out your want
Bill Starr 5x5 - Madcow Intermediate or Linear Version

here is a calculator to help.

5x5 Calculator

 

[ExtraMile]

Here is the work out your want
Bill Starr 5x5 - Madcow Intermediate or Linear Version

here is a calculator to help.

5x5 Calculator

+1

And here is the +1 to back it up

 

[Colbycheez]

Looks really good.....im just worried with how much of a bicep workout that is...i need to gain some in my arms particularly

And still need some input about cardio plz

 

[ExtraMile]

Deads and rows will make your bi's blow up like balloons, not to mension underhand chins if you fit them in somewere, some 5x5 versions include chins on wednesdays but that is more for the advanced lifter I think.

Either way you have curls in the assistance on friday anyway...

 

[LucSulla]

Yeah, I did straight sets of barbell rows from the floor tonight, and my biceps were plenty pumped. Deads, rows, and chins are really all you need to make your arms grow. Sure there are exceptions, but for the most part if you want bigger arms, you have to make every thing else bigger too anyway. Deads and squats will make all of you grow. You may see a curl monkey every now and then who wouldn't dare do an AtG squat or deadlift that still has big arms, but when have you ever seen a guy with a 500 or 600 pound pull with skinny arms?

 

[trauck1506]

Also, if you want to keep your routine I would separate the upper body days from being next to each other. All those chest exercises workout shoulders especially incline bench so you should move them so you can throw deads in there. However I would go with one of the workouts in one of the stickies.

 

[scotty too hotty]

Why do you want to do cardio right now? 5'10 and 180, imo you dont need any yet. Lift hard and eat big for six months and then worry about it. Most bodybuilders train arms much more than you have in your routine. I personally train bis and tris each about 30min a week in addition to all of the major power lifts, which also make your arms grow.

 

[Colbycheez]

Thanks for all the info guys, i appreciate it. I tried the 5x5 program this week and man ur arms really do get a workout. Im going to go with the 5x5 for the next 2 months or so

 

[Unit 2005]

5x5 is amazing for strength but for out and out mass, its all about 8-12 rep range. Stick with basics - squats, squats, and more squats, deadlifts, bench pressess, bb rows, shoulder pressess.