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Rollinswollin28
12-20-2012, 08:14 AM
Can I get some feedback on what ou guys think of my current routine?? I do my warm up to get blood flowing and then go heavy! Trying to bulk up!!0

Day 1
primary working muscle groups - upper back and abs
exercises sets reps
1, Pull-ups 3 12,10,8
2, One-arm DB Rows 3 10,8,6-8
3, T-bar Rows 3 12,8-10,8-10
4, Seated Rows 3 10,8-10,8-10
5, Crunches 4 50

Day 2
primary working muscle groups - lower back and hamstrings

exercises sets reps
1, Deadlifts 5 10,10,8,6,4
2, Lying Leg Curls 3 10,8,6-8
3, Stiff-leg Deadlifts 4 10,8,6-8,4-6

Day 3
primary working muscle groups - biceps, triceps and abs

exercises sets reps
1, Standing BB Curls 3 10,8,6-8
2, Incline DB Curls 3 10,8,6-8
3, Concentration Curls 2 6-10,6-10
4, Triceps Pushdowns 3 15,12,10
5, Close-grip Bench Press 3 10,8,6-8
6, Triceps Kickbacks 2 6-10,6-10
7, Hanging Knee Raises 4 20

Day 4
primary working muscle groups - shoulders and calves

exercises sets reps
1, Seated DB Press 3 10,8,6-8
2, DB Laterals 3 10,8,6-8
3, Rear Delt Machine 3 8-12
4, BB Shrugs 3 10,10,8-10
5, Seated Calf Raises 3 25,20,15-20
6, Standing Calf Raises 3 30

Day 5
primary working muscle groups - quadriceps and abs

exercises sets reps
1, Legs Extensions 3 15,12,10
2, Squats 4 10,10,8-10,6-8
3, Legs Press 3 15,12,10
4, Crunches 4 50

Day 6
primary working muscle groups - chest

exercises sets reps
1, Incline DB Press 4 10,10,8,6-8
2, Incline DB Flyes 2 8-12,8-12
3, Flat Bench Press 3 10,8,6
4, Cable Cross-over 2 8-12,8-6

RAINier
12-26-2012, 08:44 PM
Crunches - stop doing them and add in another ab exercise or add some weights.

All deadlifts - stick to one kind. You're also doing too many sets for DL. Three sets of deadlift is enough for one day, and you don't need to go high-rep. 5-6 reps (where you're about to fail out on the 6th rep) is enough. If you can deadlift 10 reps, that's a sign you need to up the weight.

Squats should be your first movement on leg day, same with bench press on chest day.

This is a lot of volume. I'd only recommend something like this if you're getting a solid 8-9 hours of sleep per night and eating quite a bit above your maintenance calories. What are your current lifts like? Bench, squat, deadlift? Years training? Gear?

goatfishtwo
12-27-2012, 09:47 AM
If you can't get 10-12 reps you're doing too much weight. If your goal is to build muscle then leave your ego at the door and focus on getting some high quality muscle contractions from beginning to end and you will build more muscle than when ego lifting. I am not saying you're doing that, this is just my critique. Also +1 to what rainier said.