Skyliner

After Cutting for a few months, I am able to mantain my weight at that 140 lb range. Currently I decide to bulk again, and hopefully weight around 155 pounds within the next 3-4 months. Currently I'm not on weight gainers anymore, but have been eating like a pig and avoiding all Cardio. So please help me check on my bulking routine, as it's just one of those samples I might do (those with 12 reps are all warm up sets)

MONDAY: Chest/Triceps/Abs (Total Sets excluding Warm ups and Abs: 18)

1) Flat Barbell BP: 12, 10, 8, 6
2) Low Incline Dumbbell press: 10, 8, 8
3) Cable Crossovers: 10, 8, 6
4) Bar Dips (last 2 sets weighted): 10, 6, 6
5) Lying Tris Extension: 10, 8, 6
6) Cable Bar Pushdowns: 12, 10, 8, 6

WENDESDAY: Back/Biceps/Abs (Total Sets excluding Warm ups and Abs: 23)

1) Wide Grip Chins (3 x Failure)
2) Wide Grip Pull Downs: 10, 8, 6
3) Bent Over Dumbbell Row: 12, 10, 8, 6
4) Deadlifts: 12, 8, 6
5) Hyper Extensions: 3 x 8
6) Barbell Curls: 12, 10, 8, 8
7) Close Grip Cable Curls: 10, 8, 6
8) Hammer Curls: 2 x 6
9) Wrist Curls: 1 x 10

FRIDAY: Shoulders/Legs (Total Sets excluding Warm ups and Abs: 27)

1) Rear Lateral Raise: 10, 8,6
2) Side Lateral Raise: 10, 8, 8
3) Front Raise: 10, 8, 6
4) Shoulder Dumbbell Press: 12, 10, 8, 6
5) Dumbbell Shrugs: 10, 8, 6
6) Squats: 10, 8, 6, 4
7) Leg Extension: 10, 8, 6
8) Leg Curls: 10, 8, 8
9) Lunges: 8, 8, 6

How is it? Are there too many sets and reps? Should I cut down any exercises? Please feel free to dish out any bad points of it

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Work hard, play hard, and sleep well.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Skyliner on 07-24-2001 at 08:00 AM]</font>

TheSupremeBeing

Too many sets.

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Complex problems have simple, easy to understand, wrong answers.

ALBOB

For pure bulk you need to concentrate on big exercises more. Let's keep your same order and look at something like this:

Monday: incline DB presses (pyramid up to three max sets of 6-8 reps)

flat bench press (pyramid up to three max stes of 6-8 then do two drop sets)

weighted dips (3 sets to failure)

Wednesday: deadlifts (pyramid up to three max sets of 6-8)

barbell rows (pyramid up to three max sets of 6-8)

chin ups (three max sets)

Friday: Squats (pyramid up to three max sets then two drop sets)

leg presses or hack squats (pyramid up to three max sets then two drop sets)

For bulking you want big compound movements to work all the major muscle groups and get that HGH flowing. Your biceps, triceps, and to a relatively good extent delts will be taken care of through secondary stimulation.) Note: this routine will work wonders IF, and only IF, you take the max sets TO THE MAX!!!

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Life is hard so quit whining and go out there and be alive.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by ALBOB on 07-24-2001 at 10:01 AM]</font>

ballast

I agree with Supreme.Looks like too many sets.You might want to drop a few exercises which will lower the total volume a bit.
Try dropping one of the bench presses and choose either chins or pulldowns.You are doing deadlifts on Wednesday,then two days later you are doing squats.If your lower back can recover in this short amount of time then fine,otherwise I would drop the deads(or move them to leg day).Friday has the most volume and leg work can be very intense, so you should try to keep this day as short as possible.There's really no need to do front raises as you front delts get more than enough work from your chest day.Also, try dropping the shoulder presses.You'd be surprised at how much little direct shoulder work you need.Between your chest and back exercises,they are getting enough attention.I would also drop the leg extensions.Between squats and lunges, your quads should get plenty of stimulation.You would be better off starting with as little work as possible.If your body doesn't respond, you can always add more exercises.Just a suggestion.

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"I figure,f*ck it.While I'm at it why not just shoot my buddy,take his job,give it to his sworn enemy,hike up gas prices,bomb a village,club a baby seal,hit the hash pipe and join the national guard....I could be elected president."

Scotty the Body

I agree with the above, drop your volume down and concentrate on the compound movements.


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Just another day in the gutter

Prince

Your amount of sets are okay, too many exercises. For example, drop chest down to only 2 exercises, and arms try using only one exercise. Much more effective for building mass.

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Just because the majority believes it, does not make it true!

TheSupremeBeing

Why do you think less exercises is better for building mass, Prince?

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Complex problems have simple, easy to understand, wrong answers.

Skyliner

OK, how about this?

MONDAY: Chest/Triceps/Abs

1) Flat Barbell BP: 1 x 10, 3 x 6
2) Low Incline Dumbbell press: 3 x 8
3) Weighted Bar Dips: 3 x 6
4) Close Grip BP: 1 x 8, 2 x 6
5) Rope Pressdowns: 1 x 8, 2 x 6

WENDESDAY: Back/Biceps/Abs

1) Wide Grip Chins: 3 x Failure
2) Wide Grip Pull Downs: 1 x 8, 2 x 6
3) One Arm Dumbbell Row: 1 x 10, 3 x 6
4) Hyper Extensions: 2 x 10
5) Barbell Curls: 3 x 8
6) Hammer Curls: 3 x 8
7) Alternate dumbbell curls: 1 x 8

FRIDAY: Shoulders/Legs/Abs

1) Rear Lateral Raise: 3 x 6
2) Side Lateral Raise: 1 x 10, 2 x 8
3) Shoulder Dumbbell Press: 1 x 8, 2 x 6
4) Dumbbell Shrugs: 2 x 10
5) Squats: 10, 8, 2 x 6
6) SLDL: 3 x 6
7) Leg Extension: 10, 8, 6
8) Leg Curls: 10, 8, 8
9) Calf Raises: 3 x 10

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Work hard, play hard, and sleep well.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Skyliner on 07-28-2001 at 07:23 AM]</font>

Charger

Your second routine looks much better but a couple of suggestions, I wouldn't get rid of deads completely, maybe alternate them every other week with squats. Also have you every tried going right to your working weight(6 to 8) reps instead of pyramiding? Make sure you warm up good and then jump right to a weight you can do 8 reps,example: rotator cuff exercises,BB Bench (135x15) (225x8) (225x6) (225x4)


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Can't never did nothin,(Dedicated to my father)

Skyliner

*Smacks Head*

Ahhh, you reminded me Charger as I forgot to add SLDL inside, which I will edit now.

That's what I'm wondering as well, whether should I begin my workout with the heaviest weight I can attempt, or letting it work from light to heaviest weights. Maybe I'll alternate that (1 week paramid, next week straight weights in every set)

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Work hard, play hard, and sleep well.

<FONT COLOR="#000002" SIZE="1" FACE="Verdana, Arial">[Edited 1 time by Skyliner on 07-28-2001 at 07:21 AM]</font>