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!

Originally Posted by Built

I fixed it.