my generic bulking routine

[luka5z]

Monday: Quads, Hams, Calves

Squats - 2-3 warm-up sets of 10 reps

4 sets max reps with 10RM

Walking db lunges - 4 lengths of a corridor

Leg curls - 3 sets max reps with 12RM

Leg extensions - 3 sets max reps with 12RM

James' Three Minute Calf Workout



Tuesday: Chest, Triceps

Incline db press -1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Weighted dips - 4 sets max reps with 10RM

Pec deck - 3 sets max reps with 12RM

Decline skull crushers - 3 sets max reps with 12RM

Pushdowns - 3 sets max reps with 12RM



Thursday: Back, Biceps

Deadlifts - 3 warm-up sets 10, 8, 6

3 sets max reps with 6RM

Wide grip pullups - 4 sets max reps

Seated cable rows - 4 sets max reps with 10RM

Lat pulldowns - 4 sets max reps with 10RM

Barbell curls - 3 sets max reps with 12RM

Db hammer curls - 3 sets max reps with 12RM



Friday: Shoulders, Traps

Seated bb press - 1-2 warm-up sets of 10 reps

4 sets max reps with 10RM

Leaning lateral - 3 sets max reps with 12RM

Bent over lateral - 3 sets max reps with 12RM

Hammer machine shrugs - 3 sets max reps with 12RM



Rest between sets: 2 minutes (upper-body), 3-4 minutes (lower-body compound movements)

Good?

 

[darebear7]

looks good Pudzianowski

 

[the_predator]

Looks alright, I would use more pyramiding for your primary movements(think deads were only pyramid I saw) and don't forget to alternate exercises every other week to keep the body guessing. Ex.> do your first chest routine for week one then maybe do flat bench, decline db, the incline db flys week two, then you go back to week one. Do what is comfortable for you but keep your body guessing. Don't just do this w/o every week. If you don't want to switch w/o then make sure you are at least changing the weight(even 2.5 pds added) or rep count(instead of 10 try 12 reps). If that don't float your boat then throw in some Weider principles. Supersets, drop sets, rest pause, and the list goes on.