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New routine - how does it look?
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Posted by: monkeyd
Hi, I'm starting a new bulking cycle, and I'd appreciate any input you guys have to give.
Monday: Chest, Tris, Abs
Bench Press: 3 x 6-8
Incline Bench Press: 3 x 6-8
(I have been using machine's for these till now, but I will
move to the free barbells / smith machine for inclines)
Flat Dumbbell Flyes: 3 x 6-8
Cable Crossover: 3 x 6-8
Seated Overhead Barbell triceps extension: 3 x 8-10
Lying Dumbbell triceps extension: 3 x 6-8
Cable Triceps Pushdown: 2 x 8, then 2 or 3 dropsets of 5-8 reps to failure each time.
Knee Raises: 4 x 15, sometimes to failure on last 2 sets.
Cable Crunches: 3 x 8-10
then 2 more exercises at 3 or 4 x 15 reps out of:
weighted oblique crunches
raised knee crunches
ball crunches
or stability exercises like the bridges.
Whole thing should take 1h - 1h20min
Wednesday: Back, Biceps, Cardio
Bent Over one arm row: 3 x 8
Reverse Flat Flyes: 3 x 8
Wide Grip Lat Pulldown (in front of neck): 3 x 6-8
Straight-arm pulldown: 3 x 8 (where you stand arms out straight and arc them down to work lats)
Close Grip Lat pulldown: 3 x 8 (finished off lats and warms biceps)
Alternating Bicep Curls: 3 x (16 (so 8 per arm), then 4 at lower weight) so a total of 3 x 10 per arm.
Concentration Curls: 3 x 6-8
EZ-Bar Preacher Curls: 3 x 6-8
300kcals worth of 20min HIIT bicycle work.
Friday: Legs, Shoulders, Abs
Squats: 3 x 6-8
Leg Press: 3 x 6-8
Calf Raises: 3 x 6-8
Quad Extension: 3 x 8
Hamstring Curls: 3 x 8
Military Press (machine): 3 x 8 (hate this exercise, would like to replace it)
Double Dumbbell front raises: 3 x 8
Seated Dumbbell press, superset with shrugs: 3 x (8 presses 8-12 shrugs)
Side Raises: 3 x 8
Abs, as for monday.
What do you reckon? I used to do cardio 3 times a week, but at 2800 cals on a training day, 2500 rest day, I didn't gain weight - though I lost fat and gained muscle. I'm 6'2" 163lbs / 74 kg.
Thanks for taking a look.
Alex
Posted by: camarosuper6
Looks pretty good.
Keep those calories up and dont do any cardio if your looking to put on mass.
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New routine - how does it look?
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