New workout ideas please...

[Adamr]

Hi everyone, my stats are:



Age: 37

Height: 5ft 11

weight: 175lbs (12.5 stone)

BF approx 12% (Calipers)

Pic attached



I am looking to really bulk up. I have been training for about 2 years now 3/4 days per week & I tend to switch from a full body workout for 5 or so weeks to a body split for 4-5 weeks. My strength has increased nicely over the last two years but i'm looking for something new based mainly on compound moves.



My current routine is as follows:

My current routine is a full body 3-4- days per week:

Day 1:
Squat
Incline Bench
Bent Over Rows
Skull Crushers
Barbell curls
Shrugs
Leg raises
Plank

Day 2
Leg Curl
Flat Bench
Pull Ups
V-Bar Pushdowns
Incline Hammer Curl
Overhead Press
Decline sit up
Plank

Day 3
Squat
Incline Press
Dumbbell rows
Close grip Bench press
Chin Ups
Seated rear delt
Hang leg Raise
Plank

Day 4
Squat
Cable crossover
Pull ups
Tri Rope ext
Preacher curl
Cable Lat Raise
Cable crunch
Plank


I know this is not the best but my strength has been increasing with this routine..



Any help appreciated....Thanks in advance



Adam

 

[zoco]

You could use an upper/lower split or westside routine

 

[FitnessFreek]

I see that you are trying to bulk up. Bulking is more about diet than training...Keep that in mind.

 

[the_predator]

Yikes Bikes...How the hell are you squatting 3 out of the 4 days you workout? No offense but I don't see how this program hasn't put you in the ground yet. I guess to each his own(if your growing). Try the 5/3/1 program if you want a good strength program.

 

[Vernon98]

I have been training for about 2 years now 3/4 days per week & I tend to switch from a full body workout for 5 or so weeks to a body split for 4-5 weeks.

 

[the_predator]

Vernon...are you just copying pieces of peoples posts and pasting them in your reply? You did the same thing with "scary thing happened after gym" or whatever thread. Don't do this shit just to get your post count up. It wastes space and helps nobody. If your going to reply at least put it in your own words.

 

[wisco]

x2 on the 531 program, it has been amazing for strength. I do my main lifts then I move into a morphed heavy/BB workout from there and it has been great.

 

[bjg]

just eat normally no junk ...when you train don't stay too long in the gym work maximum two bodyparts , low reps like 4 and 5 will make you stronger but will not increase your size, try to choose weights you can do at least 10 reps, when you lift , lift fast and on the negatives go slow . rest well and workout a body part once a week , maximum twice.

 

[ManoMan1117]

Go online and read articles from christin thibadeau, chad waterbury, or charles poliquin and pick one of there routines that fits your ideas of great routine. Your current routine is bizare to say the least (no offense) and you dont have sets reps tempo or rest periods listed so its impossible to even know what type of routine it is. The exercises aren't always as important in a routine as are set/reps/tempo/rest period, that is what makes a program goal oriented

 

[Adamr]

x2 on the 531 program, it has been amazing for strength. I do my main lifts then I move into a morphed heavy/BB workout from there and it has been great.

That sounds interesting. Where can I find info on those?

 

[Adamr]

Hi all, about a year ago someone recommended the following, what do you think guys (I have made a few tweeks):

(One warmup set then 3x10 rep)

Monday: Chest & Biceps
5 min cross trainer (Warmup)
Bench press - (mix it up eg one week barbell, next dumbells)
Incline chest press -
Incline Chest Flys free weights
Barbell curls
Seated Dumbell incline Hammer curls
Leg Raises

Wednesday: shoulders & legs
5 mins cross trainer (Warmup)
Military Press or shoulder press
Lateral raises (Cable or Dumbbell)
Back Squats
Deadlift
Calf Press
Weighted decline sit up

Friday: Back & Triceps
5 mins on cross trainer (Warmup)
Pull ups
Bent over barbell row or DB rows
Seated row
Dips or Close Grip bench press
Tricep pull down
Leg raises


Thanks guys

 

[bjg]

Hi all, about a year ago someone recommended the following, what do you think guys (I have made a few tweeks):

(One warmup set then 3x10 rep)

Monday: Chest & Biceps
5 min cross trainer (Warmup)
Bench press - (mix it up eg one week barbell, next dumbells)
Incline chest press -
Incline Chest Flys free weights
Barbell curls
Seated Dumbell incline Hammer curls
Leg Raises

Wednesday: shoulders & legs
5 mins cross trainer (Warmup)
Military Press or shoulder press
Lateral raises (Cable or Dumbbell)
Back Squats
Deadlift
Calf Press
Weighted decline sit up

Friday: Back & Triceps
5 mins on cross trainer (Warmup)
Pull ups
Bent over barbell row or DB rows
Seated row
Dips or Close Grip bench press
Tricep pull down
Leg raises


Thanks guys

you could vary your biceps and triceps a bit add to each one a new move each time like you can add preacher curls for biceps or even one arm (dumbell ) preacher curls you can do preacher curls using the pulley instead of weights..just vary
+ i have one concern friday you hit triceps then monday you bench ..i am just concerned if your triceps are ready to bench after 2 days .