Thread: Help on my routine

Originally Posted by DJ Laz

Ok, so I am starting to bulk now after coming off a back injury and being out for about 3 months and losing about 18-20 pounds of muscle (as you can read about in my "bodybuilding situation" thread, in this forum). I just want to see if my routine is ok. I want as much advice as possible about changing it up so I can regain my muscle quicker. (keep in mind i cant do squats, deadlifts, or normal crunches at the moment because of my back)

All exercises I do 4 sets of 15/12/8/5 reps

Day 1: Shoulders and Traps
Shoulders
clean and push press
Arnold Press
Lateral raises
Rear delt raises
Traps
DB Shrugs
BB behind back shrugs
upright rows

Day 2: Rest

Day 3: Chest and Tri's
Chest
Flat Bench
Decline Bench
DB incline Bench
Tri's
Dips
Skullcrushers
tricep extensions-i presume you mean cable pressdowns

Day 4: Rest

Day 5: Back and Bi's
Back
Deadlifts
Bent over barbell rows
T-bar rows(in a corner preferably)
Lat Pulldowns
one-arm DB rows
Bi's
Preacher curl
BB curl
Reverse curl

Day 6: Rest

Day 7: Legs and Abs
Legs
Squats-5x5
Lunges
Romanian deadlifts-5x5
Calve Raises
Abs
Core bridges
reverse crunches
DB side bends

All help on anything is greatly appreciated. And what is the ideal set and rep range for bulking and how many exercises should I have for each muscle group?

There is too much volume here for smaller muscle groups, I have made adjustments in red

i would suggest you do your first exercise per muslce group for 5x5 or 4x6
5sets x 5reps

and then the rest 3-4 sets of 8-10.
this will provide a strength aspect and will allow some size development.

i've switched out some of your movements for more compound movements.

I've kept trap volume high as if your playing football a strong neck is essential and as a rugby prop I know the importance of a strong neck/trap region.

i've also included more free weight movements in your back routine as a strogn back is also important.

Originally Posted by trapzilla

There is too much volume here for smaller muscle groups, I have made adjustments in red

i would suggest you do your first exercise per muslce group for 5x5 or 4x6
5sets x 5reps

and then the rest 3-4 sets of 8-10.
this will provide a strength aspect and will allow some size development.

i've switched out some of your movements for more compound movements.

I've kept trap volume high as if your playing football a strong neck is essential and as a rugby prop I know the importance of a strong neck/trap region.

i've also included more free weight movements in your back routine as a strogn back is also important.

Thanks man, but I can't do squats, deadlifts, or bent over rows becasue of my back. So, what would be the best alternative?