Please Scroll Down to See Forums Below 
getbigagain
New member
Starting my new routine for the last 3 months of my bulking pahse. I am doing the ckd bulk and have seen gains but I want to have lower volume with the bigger compound lifts. Please check it out.
Thursday:
squats- 4x 12,10,8,6
leg curls- 3x 10,8,6
leg extentions- 3x 12,10,8,6
Standing calf raises- 3x 12,10,8
Friday:
deadlifts- 4x12,10,8,6
bent row- 4x 12,10,8,6
pull ups- 2 sets to failure
1 arm rows- 2x 8,6
Saturday:
incline db press- 3x 10,8,6
db fly- 2 x10,8
flat db press- 3x 10,8,6
military db press- 3x 10,8,6
upright row- 2 x 10,8
Sunday:
tricep pressdown- 3x 12,10,8
supersetted with
close grip bench- 3 x 10,8,6
bb curls- 3x 10,8,6
seated alt. curls 3 x12,10,8
behind back wrist curls 3x 14,12,10
Each workout is around 28 minutes-37 minutes.
I am eating almost 5000 calories a day. The reason the workouts are bunched up is becasue I have a 250-300 gram carb load Thursday morning and then I carb up from Satruday morning to Sunday morning. I though about taking the Saturday off but I really like to get the simple carbs in after the arm workout Sunday. If I workout Monday it will be flax and whey only after the workout. Any suggestions. I really only know what I read and do what my body will let me do. I am some intese that thise hour long workouts were dragging me down all week. I am getting almost 400 grams of protien daily and about 1400 grams of carbs from the 2 carb ups. Any suggestions would be greatly appreciated. I do NO cardio while bulking. I walk enough at the store and at school.
Thursday:
squats- 4x 12,10,8,6
leg curls- 3x 10,8,6
leg extentions- 3x 12,10,8,6
Standing calf raises- 3x 12,10,8
Friday:
deadlifts- 4x12,10,8,6
bent row- 4x 12,10,8,6
pull ups- 2 sets to failure
1 arm rows- 2x 8,6
Saturday:
incline db press- 3x 10,8,6
db fly- 2 x10,8
flat db press- 3x 10,8,6
military db press- 3x 10,8,6
upright row- 2 x 10,8
Sunday:
tricep pressdown- 3x 12,10,8
supersetted with
close grip bench- 3 x 10,8,6
bb curls- 3x 10,8,6
seated alt. curls 3 x12,10,8
behind back wrist curls 3x 14,12,10
Each workout is around 28 minutes-37 minutes.
I am eating almost 5000 calories a day. The reason the workouts are bunched up is becasue I have a 250-300 gram carb load Thursday morning and then I carb up from Satruday morning to Sunday morning. I though about taking the Saturday off but I really like to get the simple carbs in after the arm workout Sunday. If I workout Monday it will be flax and whey only after the workout. Any suggestions. I really only know what I read and do what my body will let me do. I am some intese that thise hour long workouts were dragging me down all week. I am getting almost 400 grams of protien daily and about 1400 grams of carbs from the 2 carb ups. Any suggestions would be greatly appreciated. I do NO cardio while bulking. I walk enough at the store and at school.
