New bulking routine.. how does it look?

[mish12345]

I've been bulking for some time now and just had a chat this evening with the owner of my gym (ex-bodybuilder) and he suggested a few changes to my routine, most of which I've included in here.

Any comments/tips would be greatly appreciated! just looking to pack on as much mass as possible

Day 1 – chest and biceps

Flat bench BB press 12/10/8/6
Flat DB flyes 12/10/8
Incline DB’s chest press 3 x 8
Weighted Dips 3 x 10
DB bicep curl 12/10/8
EZ curl 3 x 10

Day 2 – legs and calves

Squats 10/8/6
45 degree leg press 3 x 10
Leg extension 3 x 8
SLDLs 12/10/8
Calf raises 4 x 15

Day 3 – off or cardio

Day 4 – shoulders and triceps

Standing military press 10/8/6
Seated DB shoulder press
Tricep pushdown 3 x 10
skulls 12/10/8

Day 5 – off or cardio

Day 6 – back and calves

Deadlifts 10/8/6
Lat pull down 12/10/8
Weighted Chins 10/10/10
Bent over BB row 12/10/8
Seated or standing calve raise 4 x 10

Day 7 – off or cardio

 

[poysyn]

focus on the core lifts and eat and you will grow

 

[mish12345]

so would you say what im doing is a good workout?

i have tiny legs so thats a big concern.. does leg day look like enough?!

 

[BigboyAl]

I've been bulking for some time now and just had a chat this evening with the owner of my gym (ex-bodybuilder) and he suggested a few changes to my routine, most of which I've included in here.

Any comments/tips would be greatly appreciated! just looking to pack on as much mass as possible

Day 1 – chest and biceps

Flat bench BB press 12/10/8/6
Flat DB flyes 12/10/8
Incline DB’s chest press 3 x 8
Weighted Dips 3 x 10
DB bicep curl 12/10/8
EZ curl 3 x 10

Day 2 – legs and calves

Squats 10/8/6
45 degree leg press 3 x 10
Leg extension 3 x 8
SLDLs 12/10/8
Calf raises 4 x 15

Day 3 – off or cardio

Day 4 – shoulders and triceps

Standing military press 10/8/6
Seated DB shoulder press
Tricep pushdown 3 x 10
skulls 12/10/8

Day 5 – off or cardio

Day 6 – back and calves

Deadlifts 10/8/6
Lat pull down 12/10/8
Weighted Chins 10/10/10
Bent over BB row 12/10/8
Seated or standing calve raise 4 x 10

Day 7 – off or cardio

lol, no suprise routine looks like typical bb style. tons of lifts once a week.

dont you think doing a bb row on monday and front pull down on thursday would be more benificial? you wont be tired from deadlifts so you will use more weight for more sets.. at the end of the week you'll still get in the same work just more of it with more weight.. this is why people benifit more from working the same body part twice a week. now wouldnt it been even better if you did bb row then flat bench (synergist effect) on monday, then front pull down with incline bb on thursday? now your making shit happen.. you really only grow off the 1st exercise you do for a body part, after that the rest is atp depleting waste of energy..

when im doing general work which means im not working hard on a strength cycle, i break my body down to 3 parts.. chest/tri back/bi's lowerback/legs

and i pick the best 3 lifts for each of those groups, totaling 9 lifts, now workout Mon/Wed/Fri doing 1 lift for each group each day. pick the folowing rep ranges.. 55in5 (55 reps in 5 sets) 4x6straight set (work on getting all sets for the same weight), 1x6-8/3x6-25lbs (work your best set trying to get 1 set from 6rm to 8rm once you get the extra reps move up the weight 5lbs..note the 3x6 weight should be 25lbs less then the 1x6rm weight.(if you only get 6reps on the 1x6-8 you do the other 1or 2 reps as rest/pause.

now that is a routine...

 

[NJL52]

Stickies. Read em.

 

[mish12345]

(deleted)

 

[chaos13]

i'd throw some abs in there so when you cut you won't have to work as hard on them