no-excuses bulking routine

[luka5z]

MONDAY:

• Squats 5x5-10
• Leg Extensions: 3x15
• Leg Curls 3x6-10
• Stiff leg Deads 4x10

TUESDAY:

• Incline DB Press 4x6-10
• Weighted Dips 4x6-10
• Hammer Bench Press 3x6-10
• EZ bar Skullcrushers 4x6-10

THURSDAY:

• Weighted Chins 3x4-6
• BB Rows 3x6-8
• Deadlifts 3x8-10
• Cable rows 3x10-12
• BB Curl 4x8-12

FRIDAY:

• Seated BB Press 3x6
• Seated DB Press 2x8-10
• Standing Calf Raise 4x10

There are only working sets listed above. 1-2 warmup sets.
Same weight each set. Add weight when I am in upper rep range for all working sets.
Last set of every exercise to failure and possibly some others.

Few sets of abs 1-2x a week

What do you think?

 

[NoCode8511]

Only 1 exercise for tri's/bi's? I dont like that routine at all, sorry.

How long have you been lifting?

 

[ThreeGigs]

Czesc
ONLY One leg day, one back day, one chest day and one shoulder day per week?
For bulk, I'd recommend a push / pull / leg / off split. Each muscle group gets hit every 4 days instead of every 7.

There is nothing magical about a week. Seven days and your body's optimal recovery time probably have nothing in common. If you want no excuses, then you'll train again as soon as your muscles are ready, and not a day later.

example:
day 1:
dumbbell or barbell bench
overhead press
accessory work

Day 2:
squats
accessory work

*note: add deadlifts on either day 2 or day 3. I prefer doing them on a pull day, so for me I add them in on day 3.
Day 3:
lat pulldowns / chinups
rows
accessory work

Day 4:
rest

Day 5: same as day 1
etc.

 

[luka5z]

people keep telling me that 4 sets of direct work for biceps is enough for this routine since biceps is used in all bak movements, especially chinups (reverse grip). same goes with triceps. Dips uses triceps heavily. but i dunno

 

[NoCode8511]

I like the push/leg/pull routine because I can do bodyweight on other days.

 

[CaptainNapalm]

Looks good in terms of exercise selection however in terms of set up I would have probably done a push/pull or upper/lower split. Of course that would just be my preference so stick to what you set up and see if it works for you. Despite of what some might suggest, your arm isolation work is fine, in fact on a bulk you don't even need to train bis and tris separately, they will grow from compound lifts like chins, rows, bench and dips.

 

[Kenny Croxdale]

Only 1 exercise for tri's/bi's?

Tris & Bis

There are actually 4 Tri and 4 Bi exericses in his program.

Weak Link

The weak link in compound upper body exercises are the triceps and biceps. That means the triceps and biceps are the muscles that get the greatest amount of over load.

Tricep Exercises

Thus, the triceps are max out with the incline dumbbell press, dips, and hammer bench press before he even get to the skull crushers.

So, in his workout plan he's performing 15-19 sets of movement that heavily involve the triceps for a total of 150-190 repetitions.

Bicep Exercises

The same is true with his bicep exercises.

Kenny Croxdale