Push/Pull/Legs (3 day a week) bulking

You and ILPE both have valid points. And in my eyes are both correct bud. I do my compounds and add in an isolation exercise at the end. You are correct though, finished your workout and not being able to do another compound movement, is far from isolation. I mean, I do seated db curls haha. 
I do only do 1 exercise 3x10. 
 
In my opinion and experience, I found that doing heavy pullups and dips (heavy meaning weighted of course), your arms will grow. In fact mine grew more doing those that curls and extensions. I now do dips and cgbp. Pullups and curls. 
 
So, point to Lukas, what works for one, may not work for the other. Like i mentioned before. But, your main concern should be on your diet. 

Personal I'd just do abs once a week. I train it like every other muscle.
Your using your core a lot in exercises anyway. Maybe try this.
 
Pull: 
Deadlift 5x5.
Chins 3x failure.
Bent-over rows: 3x8.
T bar rows: 3x8.
Seated rows: 3x8.
Maybe add in 1 bicep isolation if you want but not really needed.
  
Push: 
Bench press: 5x5/3x8.
Incline bench press: 3x8.
Dips: 3x failure.
Shoulder press: 3x8.
Cable Fly's/dumbell fly's: 3x8/12.
Add in 1 tricep isolation if you want.

Legs:
Squats: 5x5.
Lunges: 3x8.
Calf raises: 3x12.
Ab work to finish the week off.

Jecko


You and ILPE both have valid points. And in my eyes are both correct bud. I do my compounds and add in an isolation exercise at the end. You are correct though, finished your workout and not being able to do another compound movement, is far from isolation. I mean, I do seated db curls haha. 
I do only do 1 exercise 3x10. 

In my opinion and experience, I found that doing heavy pullups and dips (heavy meaning weighted of course), your arms will grow. In fact mine grew more doing those that curls and extensions. I now do dips and cgbp. Pullups and curls. 

So, point to Lukas, what works for one, may not work for the other. Like i mentioned before. But, your main concern should be on your diet. 

 
yeah, I know what you mean bro. seated curls are killer imo. maybe problem with my arms was because almost all people ten to cheat when doing BB curls (standing). Recently I incorporated incline db curls (highly unlikely to cheat on them) and had tremendously sore biceps for 3 days!
 
Reficx -> do you think your routine is better than mine? I dont see why... doing dips before shoulder press is imo bad.
 
So ill stick for a while with this and see how it goes. I,ll ditch curls if necessary
Pull:
Deadlift variation 3 x 5
Chins 3 x 8
Barbell Rows 3 x 5-8
DB Rows 3 x 10
BB Curl 3 x 10
Concentration curls 3 x 10
Abs

Push:
Flat Bench 3 x 5
Inc DB Bench 3 x 8-10
Military Press 3 x 8
Dips (weighted) 3 x 5-10
Inc DB Flyes 3 x 10
Inc Triceps Ext 3 x 10

Legs
Front Squats 3 x 5
Bulgarian split squat w/ DBs 3 x 10
leg curls 3 x 10
Seated Calf Raises 3 x 10
Calf Raises 3 x 10
Abs
 
and when it comes to warmup sets before heavy lifts:
Bar (22lbs) x 12 reps
60% x 5 reps
80% x 3-5 reps
90-95% x 1-2 reps
 
do you think it is correct?

Lukasz91,
 
Love it, you post up a routine and ask for opinions.
 
You get a thread running with 22 posts, people take the time and effort to give you well meaning advice.
 
There was a common theme running through the advice on the replies, too much volume and too many isolations.
 
The result, you post up exactly the same routine as you did at the start with the comment at the end "do you think this is correct?"
 
I assume you asked for opinions because you are not confident in your routine, just wonder why you bother doing that and then just ignore the advice, is it because people aren't just agreeing with you?
 
I'm always happy to help anyone where I can, as are lots of people on these forums, but I'm a little unsure what you wanted from people on here, I'm not annoyed with you in any way at all so please don't think I am.
 
Good luck with your training.

Reficx, 3 row variations, what is the need? Do wide grip pullups, a lot better IMO.
 
Lukas, If you are adamant that is the routine for you, I would put Chins after the row variations. Scrap BB curl and do seated db curls. Then only do 2 sets of concentration curls. Pull day would be;
Pull: 
Deadlift variation 3 x 5 
Barbell Rows 3 x 5-8 
DB Rows 3 x 10 (would again personally scrap these and change the reps and sets on bb rows to 3x10 or 4x8)
Chins or Wide Pullups 3xf
Seated DB Curl 3 x 10 
Concentration curls 2 x 10 
Abs 
 
Push, I don't think you need the Incline DB Flyes. If it were me and wanted to do them, I would alternate the Flyes and Incline DB Bench each week. I wouldn't bother doing both on the same day. 
So push day would be
 
Push: 
Flat Bench 3 x 5 
Inc DB Bench / Flyes 3 x 8-10 
Military Press 3 x 8 
Dips (weighted) 3 x 5-10 
Inc Triceps Ext 3 x 10 or 2x12
 
 
Legs, fine by me. 
 
Like said above though, we posted what we thought but you haven't listened much. If you want to grow. Eat like a horse. Take my routine into account, then, when your not gaining anymore change to mine. Haha. 

sorry mates. i just have this stupid condition called "direct bicep work obssesion". you know what i mean. im obssesive with bicep work and afraid that i dont do enough volume. ok, so ill ditch these isolations as you suggested. sorry again guys and sorry for my stupidiness.
 
really appreciated your help.

I actually know what you mean, back when I first started training I used to hammer my arms with isolation upon isolation, and I was disappointed with the lack of gains. When I came on here seeking advice and was recommended to ditch the isolations and focus on getting stronger at the main compound movements, I simply couldn't get my head around the idea that less = more.
 
Eventually I took it on board and basically stopped doing any direct bicep and tricep work, worked really hard on improving on things like Benching, Deadlifting, Rows and Chins, and lo and behold my arms started to grow.
 
You simply will not see a guy with a 1.5x or double body weight bench press who has small triceps. Similarly you will not see a guy who can bash out a decent amount of clean full ROM chin ups (assuming he's not just incredibly light) who has small biceps (look at gymnasts for example). I think isolations can help but the above movements are the bread and butter of building a solid upper body.

Sorry I meant wide grip pull ups. Was like 5am lol.
He just seems so adamant on doing this many exercises. Was just a suggestion. For me though less is definitely more. I'm doing a full body routine.

Lukasz91


sorry mates. i just have this stupid condition called "direct bicep work obssesion". you know what i mean. im obssesive with bicep work and afraid that i dont do enough volume. ok, so ill ditch these isolations as you suggested. sorry again guys and sorry for my stupidiness.

really appreciated your help.

No worries mate, Like I said, no p!issed with you at all, I would genuinely like to help if I can.
 
I'm still very new to weight training myself and I understand there's lots of conflicting advice about but I've put a hell of a lot of effort into researching and reading up on what works and why it works. I'm far from expert but I believe I have a decent grasp of the basics now and I remember starting out not so long ago thinking stuff like work the arms for big arms and looking at all the latest fad workouts and getting very confused.
 
I've also read/had a lot of good advice from people on here, Jecko for one and especially CK whose post above post put's what I think into words very well.
 
I hope I didn't come across as being ar5ey in my previous post mate and I hope you keep coming back and asking more intelligent questions on the forum too.

thanks a lot guys for help and your testimonies. i'll ditch these curls and limit isos only to 1 curl variant and 1 tricep extension. 2 isos isnt that bad i think and shouldnt interefere with main lifts and regeneration.
 
sorry for being insistent but noone anwsered to this:
 
and when it comes to warmup sets before heavy lifts:
Bar (22lbs) x 12 reps
60% x 5 reps
80% x 3-5 reps
90-95% x 1-2 reps

do you think it is correct?
 
 
thanks for any suggestion. im just a bit insecure about this warmup. and sorry for my english...

I just warm up with a weight I feel comfortable.
For example when I warm up for squats I just warm up with 50kg, nice light weight going really deep. First warmup with just the bar as well but that's me personally. A lot of people I see don't warm up but I feel it helps me get a bit pumped kicking my pre-workout supplement in.