New routine please

Frank Bullitt

hey kids,im in need of a new routine so i thught that you lot could help me out(yet again),im lookin for a new routine for bulk,im ok on the eating side of things but my training might be lacking a bit.

so if you could help me out it would be great,i go to the gym 3-4 days a week so if i could get a 3 day routine it would be best,if you give me an idea on how much to lift as well that would be great,not an exact weight but an idea of how difficult it should be.

Cheers.

accensi0n

since your looking for a new routine you should post your current one.

Frank Bullitt

i already did in that "bulking up" thread i started a while back

here it is again
workout:12x4
legs:
spuats-20kg,40kg,50kh,60kg
leg press-100kg,120kg,140kg,160kg
Shoulders:
shoulder press-10kgx3,12kg
front barbell raise-20kgx2,30kg,35kg
Back:
lat pulldown-45kg,55kg,57kg,60kg
pully row-same as above
chest:
bench press-45kg,50kgx2,55kg
inclince bench-40kgx3,45kg
flies-14kg
arms:
triceps-
dumbell tricep extension-14kgx2,16kg,20kg
biceps-
dumbell curls-14kgx2,16kgx2
hammer curls-14kgx4
forearms:
wrist curls-25kgx2,30kg,35kg

just dont think its workin well for me anymore

mloc

if you're looking for bulk, i find that 8-10 reps in most exercises works best, although i often throw in a few sets of 4-6 reps in heavy exercises like bench press, squats and heavy barbell curls.

What I'd recommend you do is stick to 2-3 exercises per body part, preferably using compound, free weight movements. Maybe 1 or 2 warm up sets per body part, then 3 'proper' sets. As for how much weight, it should be something that is challenging to get to the 8-10th rep in a set, and certainly for the last set in each exercise, it should be almost impossible to complete the set.

More important than the amount of each exercise is doing them right, which is something that 80% + of people in the gym take for granted, and get things wrong all the time. This is something that takes time and effort, and really needs to be shown to someone by a experience individual. Accept criticism and learn from it. Apart from doing the exercises right, which is something everyone should do, the details of program depend very much on what works for you. What have you found in the past to provide the most results, or what seems to give you the greatest 'pump'?

Frank Bullitt

the bench press(flat and incline),leg press,hammer curls,squats,thats about it.

should i experiment with a few different exercises to see if i get any more changes.

does anyone have routine which i could go by roughly?

cousin_borat

You could take a look at this, this changes every month focusing on strength, power and increasing muscle size during each phase.

http://www.eas.com/training/52weekseries/52weekintro.asp

Frank Bullitt

i was looking for something along the lines of a 3-4 day routine,one that hits each body area specifically,dragan im lookin at you,you seem to be the salom of knowledge around here

Dragan

Far from it, merely one of the support cast! Here you go, see what you make of these, a sample 3 and 4 day split. Not too sure how long you are training or what your strenght is like, but if you find the below to be a bit easy you can just add more sets.

Three Day Split:
1. Legs and Abs
Squats - 3 sets (not including warm up)
Leg press - 2 sets
Lunges or Leg extensions - 1 set and this is optional
Stiff Legged deadlifts - 3 sets not including warmup
Standing Calf raises - 3 sets not including warm up
Leg press calf extensions - 2 sets
Weighted Ab crunches
Leg raises

2. Chest, Shoulders, Biceps
Bench Press - 3 sets
Incline Press - 2 sets
Weighted Dips - 1 set
Shoulder press - 3 sets
Lateral Raises - 2 sets
EZ Bicep curls - 3 sets
Dumbell curls - 2 sets

3. Back, Triceps
Deadlifts - 3 sets
Chin Ups - 3 sets
Lat Pulldowns - 2 sets
Barbell or T-bar rows - 2 sets
Lying Tricep extensions aka french press or skullcrushers - 2 sets
Cable pull downs - 2 sets
Dips - 1 set


Four Day Split
1. Legs and Abs
Squats - 3 sets (not including warm up)
Leg press - 2 sets
Lunges or Leg extensions - 1 set and this is optional
Stiff Legged deadlifts - 3 sets not including warmup
Standing Calf raises - 3 sets not including warm up
Leg press calf extensions - 2 sets

2. Shoulders and Biceps
Military Press - 2 sets
Dumbell Press - 2 sets
Lateral Raises - 2 sets
Bent over raises - 2 sets
EZ curls - 3 sets
Dumbell curls - 2 sets

3. Back, Triceps
Deadlifts - 3 sets
Chin Ups - 3 sets
Lat Pulldowns - 2 sets
Barbell or T-bar rows - 2 sets
Lying Tricep extensions aka french press or skullcrushers - 2 sets
Cable pull downs - 2 sets
Dips - 1 set

4. Chest, Abs
Bench Press - 3 sets
Incline Press - 2 sets
Weighted Dips - 2 sets
Weighted Ab crunches
Lying Leg raises
Hanging leg raises

Frank Bullitt

im guessing i keep the weight for nearly all of them nice and heavy?

Dragan

Yeah, do one to warm up sets for your first excercise for any given bodypart, i didn't factor that into the workout. Anything on the workout is all worksets. Keep as heavy as you can for maybe 8 to 10 reps, or whichever range you feel makes you grow the best.

amazingemmet

One thing i want to add is lying leg raises are a crap exercises, swap them to v' sits or N-ups.

Dragan

amazingemmet wrote:

One thing i want to add is lying leg raises are a crap exercises, swap them to v' sits or N-ups.

Go with Emmet on this one, he knows a damn site more about that type of thing than i do!