1 Month Bulk - Routine?

Michael (Dj) · 03-30-2008, 06:48 AM

Ok i have wrote down my diet before in the nutrition section ( Bulking Diet ) (Bulking..... ?)

Here is my mass building routine i will be doing for the next month?.... What do you guys think?... Is my goal possible?

My goal is to gain about 6 -8 pounds in one month?

The Routine....

Weeks 1 & 2

Day 1: Chest, Triceps

Incline Barbell Press - 3 / 6, 8 (Doesn't Include Warm Up Sets)
Flat-Bench Dumbell Press - 4 / 6, 8
Weighted Dip - 4 / 6, 8

Close-Grip Bench Press - 4 / 6, 8 (Doesn't Include Warm Up Sets)
Lying Tricep Extension - 3 / 6, 8

Day 2: Legs, Calves, Abs

Smith Machine Squat - 3 / 6, 8 (Doesn't Include Warm Up Sets)
Leg Press - 4 / 6, 8
Hack Squat - 4 / 6, 8

Stiff Leg Deadlift - 4 / 6, 8 (Doesn't Include Warm Up Sets)

Standing Calf Raise - 4 / 20 (Doesn't Include Warm Up Sets)

Hanging Leg Raise - 2 / 20
Cable Crunch - 2 / 20

Day 3: Shoulders, Traps

Overhead Dumbell Press - 3/ 6, 8 (Doesn't Include Warm Up Sets)
Arnold Press - 4/ 6, 8
Barbell upright Row - 4/ 6, 8
Bent Over Lateral Raise - 4/ 6, 8

Dumbell Shrug - 3/ 6, 8

Day 4: Back, Biceps, Abs

Deadlift - 3/ 6, 8 (Doesn't Include Warm Up Sets)
Barbell Bent-Over Row - 4/ 6, 8
T-Bar Row - 4/ 6, 8

Barbell Curl - 4/ 6, 8 (Doesn't Include Warm Up Sets)
Incline Dumbell Curl - 4/ 6, 8
Preacher Curl - 3/ 6, 8

Crunch - 2/ 20
Reverse Crunch - 2/ 20

Weeks 3 & 4

Day 1: Chest, Back

Dumbell Flye - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Bench Press - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Incline Dumbell Press - 3/ 10, 12
Cable Crossover - 3/ 10, 12 (Drop Set To Failure On Last Set)

Deadlift - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Lat Pulldown - 3/ 10, 12 (Doesn't Include Warm Up Sets)
One-Arm Dumbell Row - 3/ 10, 12
Wide-Grip Seated Row - 3/ 10, 12 (Drop Set To Failure On Last Set)

Day 2: Legs, Calves, Abs

Leg Extension - 3/ 10, 12 (Drop Set To Failure On Last Set),(Doesn't Include Warm Up Sets)
Barbell Squat - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Leg Press -3/ 10, 12
Hack Squat - 3/ 10, 12

Stiff Leg Deadlift - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Lying Leg Curl - 3/ 10, 12 (Drop Set To Failure On Last Set)

Seated Calf Raise - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Standing Calf Raise - 3/ 10, 12 (Drop Set To Failure On Last Set)

Reverse Crunch - 2/ 12
Hanging Knee Raise - 2/ 12
Double Crunch - 2/ To Failure

Day 3: Shoulders, Traps

Cable Lateral Raise - 3/ 10, 12 (Drop Set To Failure On Last Set), (Doesn't Include Warm Up Sets)
Arnold Press - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Smith Machine Overhead Press - 3/ 10, 12
Leaning Dumbell Lateral Raise - 3/ 10, 12
Reverse Pec-Dec Flye (Real Delt) - 3/ 10, 12 (Drop Set To Failure On Last Set)

Dumbell Shrugs - 3/ 10, 12 (Drop Set To Failure On Last Set)
Incline Dumbell Shrugs - 3/ 10, 12

Day 4: Triceps, Biceps, Abs

Lying Barbell Curl - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Weighted Bench Dip - 3/ 10, 12
Reverse Grip Pressdown - 3/ 10, 12 (Drop Set To Failure On Last Set)

Close-Grip EZ Bar Curl - 3/ 10, 12 (Doesn't Include Warm Up Sets)
Cable Preacher Curl - 3/ 10, 12 (Drop Set To Failure On Last Set)
Hammer Curl - 3/ 10, 12

Hanging Leg Raise - 2/ 20
Double Crunch -2/ 20

Will this along with my diet let me achieve my goals?

Metallibanger · 03-30-2008, 09:26 AM

Pretty decent. I'd start day 1 with flat barbell benches and day 2 with barbell squats and stick with the first split though, the chest/back workout would be killer

Michael (Dj) · 03-30-2008, 08:31 PM

Quote:

Originally Posted by Metallibanger

Pretty decent. I'd start day 1 with flat barbell benches and day 2 with barbell squats and stick with the first split though, the chest/back workout would be killer

I'm thinking of doing that. I just thought when i perform the first exercise i will have me pumped for when i do the really big compound movements. I find i can lift more when im pumped as a pose to when i just warm up then lift fresh.

Metallibanger · 03-30-2008, 09:18 PM

If you can lift heavier then it's ok

Michael (Dj) · 03-31-2008, 04:43 AM

Quote:

Originally Posted by Metallibanger

If you can lift heavier then it's ok

Good stuff...... This with my diet should hopefully give me what i want.

Elson · 03-31-2008, 07:31 AM

1) You should switch some of the heavier exercises to be first (ie do flat bench before incline)
2) on legs your doing 3 leg pressing exercises, so try doing 2 really heavy ones
3) try switching up a curling exercise for a row particularly the seated row (after done in proper form see how much you can still curl after

)
just some things i thought would help with your bulking

Michael (Dj) · 03-31-2008, 07:36 AM

Quote:

Originally Posted by Elson

1) You should switch some of the heavier exercises to be first (ie do flat bench before incline)
2) on legs your doing 3 leg pressing exercises, so try doing 2 really heavy ones
3) try switching up a curling exercise for a row particularly the seated row (after done in proper form see how much you can still curl after

)
just some things i thought would help with your bulking

Thanks for the advice. Will put this to use because it does sound a little bit better. The flat presses especially because in theory i should be able to lift more straight off rather than after my first exersise of incline presses.

Thanks for the advise!

Elson · 03-31-2008, 07:07 PM

by the way why are you doing this routine for only a month?

Michael (Dj) · 04-01-2008, 02:44 AM

Quote:

Originally Posted by Elson

by the way why are you doing this routine for only a month?

It will sound pretty weird to you guys. But i got a holiday coming up in ten weeks... I wanna do this routine and diet for 4 weeks then cut for the next 6 weeks...... And hopefully have gained around 5lbs in muscle.
If i can accomplish that short term goal, It will just in my head help me along with my training because i am trying something new. And my understanding of my body.

Not quite sure if this makes sense lol

Elson · 04-01-2008, 07:49 AM

Thats cool. Just wondering

Doublebase · 04-01-2008, 11:49 AM

I would cut those 3 bicep exercises into 2 or even 1. Your biceps are going to be so taxed after doing those Bent over rows that you don't need to do that many exercises for bi's.

03-30-2008, 06:48 AM	#1
Michael (Dj) Beginner Join Date: Sep 2005 Posts: 77 Photos: 5	1 Month Bulk - Routine? Ok i have wrote down my diet before in the nutrition section *( Bulking Diet ) (Bulking..... ?)* Here is my mass building routine i will be doing for the next month?.... What do you guys think?... Is my goal possible? My goal is to gain about 6 -8 pounds in one month? The Routine.... Weeks 1 & 2 Day 1: Chest, Triceps Incline Barbell Press - 3 / 6, 8 (Doesn't Include Warm Up Sets) Flat-Bench Dumbell Press - 4 / 6, 8 Weighted Dip - 4 / 6, 8 Close-Grip Bench Press - 4 / 6, 8 (Doesn't Include Warm Up Sets) Lying Tricep Extension - 3 / 6, 8 Day 2: Legs, Calves, Abs Smith Machine Squat - 3 / 6, 8 (Doesn't Include Warm Up Sets) Leg Press - 4 / 6, 8 Hack Squat - 4 / 6, 8 Stiff Leg Deadlift - 4 / 6, 8 (Doesn't Include Warm Up Sets) Standing Calf Raise - 4 / 20 (Doesn't Include Warm Up Sets) Hanging Leg Raise - 2 / 20 Cable Crunch - 2 / 20 Day 3: Shoulders, Traps Overhead Dumbell Press - 3/ 6, 8 (Doesn't Include Warm Up Sets) Arnold Press - 4/ 6, 8 Barbell upright Row - 4/ 6, 8 Bent Over Lateral Raise - 4/ 6, 8 Dumbell Shrug - 3/ 6, 8 Day 4: Back, Biceps, Abs Deadlift - 3/ 6, 8 (Doesn't Include Warm Up Sets) Barbell Bent-Over Row - 4/ 6, 8 T-Bar Row - 4/ 6, 8 Barbell Curl - 4/ 6, 8 (Doesn't Include Warm Up Sets) Incline Dumbell Curl - 4/ 6, 8 Preacher Curl - 3/ 6, 8 Crunch - 2/ 20 Reverse Crunch - 2/ 20 Weeks 3 & 4 Day 1: Chest, Back Dumbell Flye - 3/ 10, 12 (Doesn't Include Warm Up Sets) Bench Press - 3/ 10, 12 (Doesn't Include Warm Up Sets) Incline Dumbell Press - 3/ 10, 12 Cable Crossover - 3/ 10, 12 (Drop Set To Failure On Last Set) Deadlift - 3/ 10, 12 (Doesn't Include Warm Up Sets) Lat Pulldown - 3/ 10, 12 (Doesn't Include Warm Up Sets) One-Arm Dumbell Row - 3/ 10, 12 Wide-Grip Seated Row - 3/ 10, 12 (Drop Set To Failure On Last Set) Day 2: Legs, Calves, Abs Leg Extension - 3/ 10, 12 (Drop Set To Failure On Last Set),(Doesn't Include Warm Up Sets) Barbell Squat - 3/ 10, 12 (Doesn't Include Warm Up Sets) Leg Press -3/ 10, 12 Hack Squat - 3/ 10, 12 Stiff Leg Deadlift - 3/ 10, 12 (Doesn't Include Warm Up Sets) Lying Leg Curl - 3/ 10, 12 (Drop Set To Failure On Last Set) Seated Calf Raise - 3/ 10, 12 (Doesn't Include Warm Up Sets) Standing Calf Raise - 3/ 10, 12 (Drop Set To Failure On Last Set) Reverse Crunch - 2/ 12 Hanging Knee Raise - 2/ 12 Double Crunch - 2/ To Failure Day 3: Shoulders, Traps Cable Lateral Raise - 3/ 10, 12 (Drop Set To Failure On Last Set), (Doesn't Include Warm Up Sets) Arnold Press - 3/ 10, 12 (Doesn't Include Warm Up Sets) Smith Machine Overhead Press - 3/ 10, 12 Leaning Dumbell Lateral Raise - 3/ 10, 12 Reverse Pec-Dec Flye (Real Delt) - 3/ 10, 12 (Drop Set To Failure On Last Set) Dumbell Shrugs - 3/ 10, 12 (Drop Set To Failure On Last Set) Incline Dumbell Shrugs - 3/ 10, 12 Day 4: Triceps, Biceps, Abs Lying Barbell Curl - 3/ 10, 12 (Doesn't Include Warm Up Sets) Weighted Bench Dip - 3/ 10, 12 Reverse Grip Pressdown - 3/ 10, 12 (Drop Set To Failure On Last Set) Close-Grip EZ Bar Curl - 3/ 10, 12 (Doesn't Include Warm Up Sets) Cable Preacher Curl - 3/ 10, 12 (Drop Set To Failure On Last Set) Hammer Curl - 3/ 10, 12 Hanging Leg Raise - 2/ 20 Double Crunch -2/ 20 Will this along with my diet let me achieve my goals? Last edited by Michael (Dj) : 03-30-2008 at 06:50 AM. Reason: Adding Link
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03-31-2008, 07:31 AM	#6
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	1) You should switch some of the heavier exercises to be first (ie do flat bench before incline) 2) on legs your doing 3 leg pressing exercises, so try doing 2 really heavy ones 3) try switching up a curling exercise for a row particularly the seated row (after done in proper form see how much you can still curl after) just some things i thought would help with your bulking
	Start: 130lbs Current:steady at 155lbs (04/27/08)

03-31-2008, 07:07 PM	#8
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	by the way why are you doing this routine for only a month?
	Start: 130lbs Current:steady at 155lbs (04/27/08)

04-01-2008, 07:49 AM	#10
Elson blabbermouth Join Date: Oct 2007 Location: Canada Posts: 69	Thats cool. Just wondering
	Start: 130lbs Current:steady at 155lbs (04/27/08)

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03-30-2008, 09:26 AM	#2
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	Pretty decent. I'd start day 1 with flat barbell benches and day 2 with barbell squats and stick with the first split though, the chest/back workout would be killer

03-30-2008, 09:18 PM	#4
Metallibanger Registered User Join Date: Jan 2008 Location: - Posts: 287 Photos: 13	If you can lift heavier then it's ok

04-01-2008, 11:49 AM	#11
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,636	I would cut those 3 bicep exercises into 2 or even 1. Your biceps are going to be so taxed after doing those Bent over rows that you don't need to do that many exercises for bi's.