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Originally Posted by heeth
Hey how is everyone. I am 20 years old. About 7months ago, I tore my rotator cuff, but after physical therapy everything seems to be working alright. Anyways, I would like advise on my bulking routine to see if its any good. I lost significant size and strength while away from the gym, so I think i want to go onto a one year bulk.
Stats: 5'5'' 185 lbs 17%Bf Monday-Back and tris Dead Lift 5x5**deads first. Note rep range Wide Grip Pull Downs 4x8** shoulder width or narrower please. Saves RC and stimulates lats better. I'd prefer to see chinups here, weighted if possible. Bent over barbell or t-bar or pendlay Rows or one arm rows 4x8** ditch seated ** ditch biceps, do triceps here so it's push pull. I suggest weighted dips and close grip bench. Tuesday-Shoulder and bis Hang clean and press 5x5 Arnold press ss with side laterals 3x8 of each Shrugs 5x8** ditch shrugs. Cleans and deads are better ** do biceps instead of tris. Again, for push pull. I suggest standing alternating dumbbell curls 3x8 and dumbbell preacher curls one arm at a time 3x8 Wednesday- Rest Light cardio-45 mins slow on bike abs** abs first, short heavy weighted sets, 3x5-8 reps of one or two exercises. Thursday-Chest and calves Flat or incline bb Bench Press 5x5 Flat or incline dumbbell Press 3x8 Decline Bench Press 4x8**ditch Butterflies 4x8 **ditch, sub in dips 3x12 weighted calf raises 6x10**pause three seconds at the bottom of each rep, do these one leg at a time. Friday-Legs Squat 5x5 ** free barbell squats ass to floor. leg extensions 4x8 ** ditch, do front squats 3x8 instead leg curls 4x8** ditch, do Romanian deads 3x8 instead leg press 2x12 (light)** ditch, do walking lunges instead, with barbell 3x 20 steps. saturday-light cardio and abs sunday-rest and sleep! supplements glutamine ** ditch protein multi vitamin thinking about taking creatine **good. Get plain monohydrate, toss it into a shake with a scoop or two of dextrose. Thanks for reading my routine. Any advice would be greatly appreciated. Thanks everyone! |
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Originally Posted by Built
I fixed it.
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Thanks for the advice though.