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New Workout

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iain012345
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2003/12/22 14:08:26 (permalink)

New Workout

Hi guys I am trying to bulk up and I was wondering if this would be a suitable routine?

mon = chest + triceps
Incline dumbell press = 3x 6-8
Flat dumbell Press = 3x 6-8 (alternate each week with incline flies)
Dips = 2 x faliure
Close grip bench = 3x 6-8
Pushdowns = 2x 6-10

Teus = Back
Chins = 3x faliure
Machine rows = 3x 6-8
Pulldowns = 3x 6-10
Deads = 3x 4-10

Thurs = Shoulders + Biceps
Military press = 3x 6-10
side raise = 3x 8-10
front raise = 2x 8-10
EZ bar curl = 3x 6-8
dumbell curl = 3x 6-8

Friday/Sat = legs
Squats = 3x 6-8
Leg press = 3x6-8
Leg extension = 2x 6-8
Leg curl = 3x 6-8
SLDL = 2x 8-10
standing calf raise = 2x 10-12
seated calf raise = 2x 6-8

I will have to start this new routine after x-mas becaus then my torn ligament in my knee will be ok, also i have been training for about a year and I have just turned 16.
#1

4 Replies Related Threads

    Ironhead
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    RE: New Workout 2003/12/22 14:37:22 (permalink)
    On Back day loose the machine rows and Pulldowns and do Deads first, then Chins, and finish on Bent Over Barbell rows. Go as heavy as you can of course.

    I am not a fan of the front raises for shoulders and I dont think they will do anything for mass. I would stick to Standing Military press and lateral raises.

    Leg day seems like an awful lot of work. I would just do Squats, SLDL's and some calf work.

    Good luck...
    #2
    Don_al
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    RE: New Workout 2003/12/22 15:37:46 (permalink)
    Agree with ironhead you definately need to drop the leg extension out of your leg day if you are you doing squats.
    As for the chest rountne i would alternate flat and incline bench press each week and include some variation of flyes in every routine.
    #3
    iain012345
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    RE: New Workout 2003/12/22 18:36:04 (permalink)
    so how many sets should i do on my back day per exercise? 3,4,5? and the same question leg day how many sets per exercise? cheers Iain
    #4
    Don_al
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    RE: New Workout 2003/12/23 09:10:31 (permalink)
    I use 4 for my back and legs, but my rep range for my legs is slightly higher 10-12 legs, and 8-10 back.
    #5
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