My New Bulk Routine.........

[Lugar]

Thoughts?






Monday - Chest/Shoulders/Triceps.

Bench 3 X 3-5
Incline Bench 3 X 6-10
Flyes 6 X 10-12
Military Press 3 X 3-5
Side Lateral 3 X 6-12
CG Bench 3 X 3-5
Rope Pressdown 3 X 6-12

Click Here For A Printable Log Of Monday Workout.

Tuesday - Back/Traps/Biceps.


Pullup 3 X 3-5
Lat Pulldown 3 X 6-10
Seated Row 3 X 6-10
T-Bar Row 3 X 10-12
Machine Shrug 3 X 6-10
Rear Machine Shrug 3 X 6-10
Rear Delt 6 X 10
BB Curl 3 X 3-5
1-Arm Cable Curl 3 X 10
1-Arm Cable Hammer 3 X 10

Click Here For A Printable Log Of Tuesday Workout.

Wednesday - Legs.


Squats 1 X 20
Hack Squat 1 X 20
Leg Press 3 X 12-15
Ham Curl 3 X 12-15
DB Lunges 3 X 12
Leg Press Raise 3 X 12-15
Donkey Raise 3 X 12-15
Lying Leg Raise 3 X 10
Side Bend 3 X 10
Back Extension 3 X 10

Click Here For A Printable Log Of Wednesday Workout.

Thursday - Chest/Shoulders/Triceps.


Bench 3 X 3-5
Incline Bench 3 X 6-10
Cable Crossovers 6 X 10-12
Military Press 3 X 3-5
DB Lateral 2 X 6-10
1-Arm Cable Lateral 2 X 10-12
CG Bench 3 X 3-5
Pressdown 2 X 6-10
1-Arm Pressdown 2 X 10-12

Click Here For A Printable Log Of Thursday Workout.

Friday - Back/Traps/Biceps.


Pullup 3 X *
V-Bar Lat Pulldown 3 X 6-10
V-Bar Seated Row 3 X 6-10
T-Bar Row 3 X 10-12
BB Shrug 6 X 6-10
Rear Delt 6 X 10
DB Curl 3 X 5-6
EZ Bar Curl 3 X 6-10
High Pulley Curl 3 X 10

Click Here For A Printable Log Of Friday Workout.


Saturday - Legs.

Squats 3 X 3-5
Seated Calf Raise 3 X 3-5
SLD 3 X 3-5
Smith Calf Raise 3 X 20-40
1-Leg Extension 3 X 6-10
1-Leg Curl 3 X 6-10
Add/Abductor 3 X 12-15
Decline Crunch 3 X 10
Machine Crunch 3 X 10

[Bluto]

Yeah buddy!

Looks like a solid routine as far as I can see giving it a quick look
One day of rest after 6 training days might be a little for some, but there's always the possibility to throw in an extra day somewhere if needed.

[haider]

looks very intense, seems like the diet will have to be right on in terms of calorie consumption and quality.
Heres a similar routine which is better IMO..not pushin u to follow anything, just mroe options..

Day 1- Chest/Back/Shoulders
Day 2- Legs and Arms
Day 3- Off
Day 4- Chest/Back/Shoulders
Day 5- Legs and Arms
Day 6- Off
Day 7- Off
Repeat

[WOOO]

looks very intense, seems like the diet will have to be right on in terms of calorie consumption and quality.
Heres a similar routine which is better IMO..not pushin u to follow anything, just mroe options..

Day 1- Chest/Back/Shoulders
Day 2- Legs and Arms
Day 3- Off
Day 4- Chest/Back/Shoulders
Day 5- Legs and Arms
Day 6- Off
Day 7- Off
Repeat

unless you're using AAS, I think this is MASSIVE overkill....

[Hedgehog]

unless you're using AAS, I think this is MASSIVE overkill....

I'm gonna take a guess that haider may be recommending two sets for each excersise though, and perhaps also cutting out some excersises and/or rotating between slightly different workouts for each workout.

YIP
Zack

[Lugar]

Thanks for everyones response!   So far its been working fantastic and I will eventually be on gear, which I hope will make it more productive.  SOme day I run out of time (like this am) and either end up moving a bodypart to the follow day or coming back at night.  For example, today I trained chest/delts hardcore and didnt get in tris....I will either go back to the gym tonight after work, just before bed and do 10-12 sets of tris, maybe some abs and then go home......shower up, lay down and enjoy a thick muscle milk, some almonds and cottage cheese as I crash.....what do u guys consume prebed?

[Lugar]

looks very intense, seems like the diet will have to be right on in terms of calorie consumption and quality.
Heres a similar routine which is better IMO..not pushin u to follow anything, just mroe options..

Day 1- Chest/Back/Shoulders
Day 2- Legs and Arms
Day 3- Off
Day 4- Chest/Back/Shoulders
Day 5- Legs and Arms
Day 6- Off
Day 7- Off
Repeat

Nice routine bro, but I firmly believe back should be trained on a different day.  You ever benched, military, incline, etc and then tried deads and str8bar rows.....not productive, but to each his own!

[Bluto]

before bed - casein shake

[Lugar]

We need more food than that bro!!  ALMONDS!  COTTAGE CHEESE and sf JELLO!

[Bluto]

you could always go up 1-2 times per night and eat more like jay cutler does 

[haider]

I'm gonna take a guess that haider may be recommending two sets for each excersise though, and perhaps also cutting out some excersises and/or rotating between slightly different workouts for each workout.

YIP
Zack

Right on! You dont need to blast the shit out your bodyparts on a routine like this, plus there is the advantage of training the muscle with mroe frequency, think abt the added efficiency! One would think this is common sense but recently bb'ing training has really taken a downfall with all the shitty split training, which has also carried over to how beginners have started to train, copyin the juiced up pro's that dont even bother doing the core movements....whatever happened to good old heavy ass squats, benching, rows, deadlifts  .
I say split training will be outdated in the next couple of years.

[Lugar]

Right on! You dont need to blast the shit out your bodyparts on a routine like this, plus there is the advantage of training the muscle with mroe frequency, think abt the added efficiency! One would think this is common sense but recently bb'ing training has really taken a downfall with all the shitty split training, which has also carried over to how beginners have started to train, copyin the juiced up pro's that dont even bother doing the core movements....whatever happened to good old heavy ass squats, benching, rows, deadlifts  .
I say split training will be outdated in the next couple of years.

shitty split training,

[haider]

by that I mean the "hitting everything once a week" splits that almost all bb'ers swear by these days..

[Lugar]

Im 2x a week........

[haider]

that post wasnt directed towards you.. just a semi-rant abt split training.

[Beener]

I dont understand how poeple can do chest n legs just three days after the last time. I did chest on sunday, its wednesday now and my pecks are still crazy sore. Same with legs.

[Cavalier22]

i find best to let each bodypart rest for 5 days. (ie chest on monday, chest again on saturday)

anything before that is not enough recovery for me, and i dont need the two extra days to make it a true once a week

sometimes tho with work and stuff i end up doing it once every 7 days

[lilwoday09smb]

i just think people that do  chest, back, shoulders all in 1 day are not hitting the muscles hard enough.
if you truly hit your chest to failure i couldnt imagine doing a back workout after that. in my opinion its half as guys that dont go hard enough. fags

[haider]

i just think people that do  chest, back, shoulders all in 1 day are not hitting the muscles hard enough.
if you truly hit your chest to failure i couldnt imagine doing a back workout after that. in my opinion its half as guys that dont go hard enough. fags

what a lame argument  You dont have to go balls out failure to produce good results BOTH in terms of gaining strength and inducing hypertrophy....Infact just the opposite is shown to be true. On the other hand it IS the lazier way to just hit one bodypart in a session when you could be doing a much more efficent workout putting together antagonistic muscles and/or synergisitic muslces so there is the option of reducing the TOTAL number of exercises. Try doing a fullbody workout yourself and see how much of a man you are yourself. or you could just hit your chest with 12 sets to failure instead....fag. 

[lilwoday09smb]

i guarentee you that if you did squats as heavy as you can for as many reps as you can untill your on the verge of falling over, there is no way you could get up and have a great deadlift afterwards. i dont see the point. you will never get stronger or bigger with that workout. but go ahead and try. waist 9 months and then start training hard instead of this wimppy bullshit

[haider]

i guarentee you that if you did squats as heavy as you can for as many reps as you can untill your on the verge of falling over*, there is no way you could get up and have a great deadlift afterwards*. i dont see the point. you will never get stronger or bigger with that workout. but go ahead and try. waist 9 months and then start training hard instead of this wimppy bullshit

*There is a difference between training HARD and SMART than it is to fucking kill yourself. Training 1-2 reps shy of failure, and adding weight to the bar over a period of time(progressive load) will give u much better results...there is no evidence otherwise to say that training to failure is anymore beneficial, or that "extra" fibers are recruited as u go nearer to or past failure as the HIT guys will have u believe...I'd rather spare my CNS, let myself recover in 2-3 days and hit the muscle again with good intensity.

**Usually ppl tend to seperate their squat and deadlift days, but Ive done both in the same workout without a problem (talk abt brutal workouts!). Also, because pretty much the same muscles are involved in either movement, some PL'ers train the DL with speed movments, and let GM's, box squats, etc strengthen the posterior chain.
One of the simpler methods used by ppl that use higher frequency is alternate the squat and deadlift . So suppose you do squats one day, then you do deadlifts the next time you train, and do leg presses(or something else) for quads instead.

This aint wimpy bullshit, I think otherwise because as I have stated its much easier to be a lazy ass and do one bodypart a day than it is to make the body work more efficiently as a whole (or atleast split it up as a LOWER/UPPER thing..)....not that split training is useless, but there are better ways that can be employed.

Ofcourse I have only touched the surface when it comes to this topic(I'd love to hear from hedgy,pumpster,JPM,etc more), and it maybe better for u to learn abt alternative ways than to be dogmatic abt your own ways, and look down upon and ridicule others. Its fucking training, leave the dogma shit outta this one.

[Your MAAAAaaaa]

looks very intense, seems like the diet will have to be right on in terms of calorie consumption and quality.
Heres a similar routine which is better IMO..not pushin u to follow anything, just mroe options..

Day 1- Chest/Back/Shoulders
Day 2- Legs and Arms
Day 3- Off
Day 4- Chest/Back/Shoulders
Day 5- Legs and Arms
Day 6- Off
Day 7- Off
Repeat

i see what your saying but directly and on two other days you are going to be hitting your tri's for instance 4 times a week?!

is that actually the case? I know the day after doing chest back and shoulders i would not want to train my arms the day after!!! they would not work!!!

what exercises are you doing on these days can you give an example week?

ta ta

[gibberj2]

overtraining

[brianX]

i guarentee you that if you did squats as heavy as you can for as many reps as you can untill your on the verge of falling over, there is no way you could get up and have a great deadlift afterwards. i dont see the point. you will never get stronger or bigger with that workout. but go ahead and try. waist 9 months and then start training hard instead of this wimppy bullshit

Maybe you should ask the thousands of powerlifters who squat and deadlift on the same day.

It's pretty funny how these HIT clowns think they're "hardcore" because they bang out a few sets to failure. None of you have any muscular endurance, which is why you're exhausted after doing one exercise. High volume, high frequency workouts are much harder and much more effective, even if you're stopping short of failure. ALL of the great drug-free lifters trained this way.

[Your MAAAAaaaa]

Maybe you should ask the thousands of powerlifters who squat and deadlift on the same day.
.

yes because we are all powerlifters, thank you for this pathetic information what relation does this have to the disscussion? This is not a powerlifting thread.


ta ta