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Help with routine.

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Posted by: seank02

Whats goin on guys i have been trying to bulk the last few week (eating alot and working out hard). I just thought i would post my routine and let you guys make my changes and tell me what i am doing wrong.

By the way im 20yrs old 6'2" 135lbs

Tuesday:
Exercise / Reps / Sets
Stiffarm Dumbell Pullover / 8-10 / 3
Bent Over Barbell Row / 8-10 / 3
Military Press / 8-10 / 3
Cuban Press / 10 / 3
Chin Ups / 20 / 3

Wednesday:
Exercise / Reps / Sets
Stiff Legged Deadlift / 8 / 3
Hack Squats / 10 / 3
Barbell Deadlift / 8 / 3
Oblique Crunch / 20 (each side) / 3
Front Barbell Squat / 8-10 / 3
Standing Barbell Calf Raise / 8-10 / 3

Friday:
Exercise / Reps / Sets
Bench Press/ 6-8 / 3
Bench Dips / 8-10 / 3
Cuban Press / 10 / 3
Upright Rows / 8-10 / 3
Reverse Barbell Preacher Curls / 10 / 3

Saturday:
Exercise / Reps / Sets
Stiff Legged Deadlift / 8 / 3
Hack Squats / 10 / 3
Barbell Deadlift / 8 / 3
Oblique Crunch / 20 (each side) / 3
Front Barbell Squat / 8-10 / 3
Standing Barbell Calf Raise / 8-10 / 3

Well there it is, i know there are going to be things to change because i wrote this up myself and i have only been working out for about 3 weeks and dont have much experience at all.

By the way as i said up top i am trying to bulk to i am lifting as much weight as i can while still maintaing proper form and also obviously doing less reps.

Thanks guys.



Posted by: TJ Cline

I don't like the mix of exercises at all....but will let CowPimp or P-funk help you with it....looks like you are more into the full body workouts and I don't know much about them.



Posted by: Squaggleboggin

Day One: back, shoulders
Day Two: all legs, obliques
Day Three: chest, shoulders, back, arms

I don't like it either for some reason. It can probably tweaked and work, but the mix of exercises, as Foreman said, can use some work.

Firstly, it's very difficult to do two variations of the deadlift and two variations of the squat in one day with any kind of intensity. Secondly, you probably need more rest. Thirdly, it seems like you have almost everything important all crammed into one day.

Try something like this:

Back squats, rows, chin ups, obliques

Deadlifts, military presses, calf raises

SLDLs, benches, dips, curls

Front squats and hack squats can be rotated with the back squats.

I'm not saying to do this routine, but it would be a more sensible grouping of exercises. Hopefully you see what I mean - don't overwork any one type of movement too much in one day. Your form and/or intensity will suffer, and that's not a favorable effect for strength training.

Also consider periodizing (conjugate, undulating and linear) and using other exercises that will really help if you're truy serious about strength. I'm talking about heavy core and grip exercises in addition to these. Consider farmers walks and the implementation of heavy bags, barrels and other awkward objects to build your stabilizers.



Posted by: seank02

Quote Originally Posted by Squaggleboggin
Day One: back, shoulders
Day Two: all legs, obliques
Day Three: chest, shoulders, back, arms

I don't like it either for some reason. It can probably tweaked and work, but the mix of exercises, as Foreman said, can use some work.

Firstly, it's very difficult to do two variations of the deadlift and two variations of the squat in one day with any kind of intensity. Secondly, you probably need more rest. Thirdly, it seems like you have almost everything important all crammed into one day.

Try something like this:

Back squats, rows, chin ups, obliques

Deadlifts, military presses, calf raises

SLDLs, benches, dips, curls

Front squats and hack squats can be rotated with the back squats.

I'm not saying to do this routine, but it would be a more sensible grouping of exercises. Hopefully you see what I mean - don't overwork any one type of movement too much in one day. Your form and/or intensity will suffer, and that's not a favorable effect for strength training.

Also consider periodizing (conjugate, undulating and linear) and using other exercises that will really help if you're truy serious about strength. I'm talking about heavy core and grip exercises in addition to these. Consider farmers walks and the implementation of heavy bags, barrels and other awkward objects to build your stabilizers.
Thanks for the reply Squaggle. So your saying do a full body workout each workout? Only planning on taking 1 day off between workouts, would this be enough time for muscles to heal?

Thanks again squaggle and thanks foreman.



Posted by: P-funk

Quote Originally Posted by seank02
So your saying do a full body workout each workout? Only planning on taking 1 day off between workouts, would this be enough time for muscles to heal?

yes



Posted by: BulkMeUp

more info that will help you:
http://www.ironmagazineforums.com/sh...l+body+workout



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Help with routine.


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