Is this a good workout for bulking??

Blink182rock

Hello all,

I am writing up my workout that I am going to use for around 8 weeks bulking before I cut. Is the following a good workout to begin with ??

Chest and Biceps :-

DB/BB flat - 4 * 8-12 (last set drop-set)
DB/BB incline - 4 * 8-12 (last set drop-set)
DB/BB decline - 3 * 10-12 or Machine chest press - 3 * 12-15
DB incline flies or cable flies - 3 * 12 (light weight, get a good stretch on your pec’s, switch it up each week)

BB curls - 4 * 8-12 (last set drop-set)

Preacher or spider curls - 4 * 10-12
*superset
Seated alternating hammer curls - 4 * 10-12 each side

Concentration curls - 3 * 10-12 each side or seated incline curls - 3 * 10-12 or BB 21’s * 3 (do one of these exercises each week, don’t do the same one repeatedly, switch it up each week to keep the body guessing)

Leg’s :-

Squats - 6 * 8-10 (last set aim for 15-20 reps)
DB walking lunges - 4 * 10-12 each side
Leg extensions - 4 * 12-15
Leg press - 6 * 12 - 15
Hamstring curls - 4 * 10-12
Calf raises - 4 * 20-25


Shoulders and Triceps :-

DB shoulder press - 4 * 8-12 (last set drop-set)
Seated/Standing lateral raises - 4 * 10-12 (last 2 sets drop-sets)
Rear delt flies - 3 * 12 or Standing rear delt flies - 3 * 10

Alt. DB front raises - 3 * 12 each side
*superset
EZ bar supinated front grip raises - 3 * 12 (underhand grip in tight with an EZ bar)

One arm lateral raises - 3 * 10 each side
*superset
EZ bar upright row - 3 * 10

Close grip bench - 4 * 8-12 or Dumbbell skullcrushers - 4 * 10-12

Cable rope extensions - 4 * 10-12
*superset
Overhead cable rope extension - 4 * 8-10


Back and Trap’s :-

Deadlift - 4 * 6-10
Lat-Pulldown - 4 * 8-12 (last set drop-set)
Over-hand grip bent-over row - 4 * 8-12
Under-hand grip bent-over row - 2 * 10-12
Close-grip pulldown - 3 * 8-12
One-arm row - 3 * 8-12

BB shrugs - 4 * 12
*superset
Plate shrugs - 4 * 15


Any feedback would be great, more sets, less sets etc?

Irishcrx

I think you have a lot in there if your just starting and I would look to simplfy it a little. Maybe look up the starting strength program. Most of the exercises are good but the volume would be too much for a beginner to stick with.

If your looking to build, lower the reps down to around 6-8 and raise the weight.

What's your current stats? Height , weight , bodyshape?

Irishcrx

I think you have a lot in there if your just starting and I would look to simplfy it a little. Maybe look up the starting strength program. Most of the exercises are good but the volume would be too much for a beginner to stick with.

If your looking to build, lower the reps down to around 6-8 and raise the weight.

What's your current stats? Height , weight , bodyshape?

cmyk

I'm with Irishcrx but I'd add overcomplicated and unbalanced, there are far better programmes you'll find online for free.

If you answer the following, people will be better equipped to answer...

How many sessions can you do per week?
What age are you?
How long have you been training?
How strong are you?
How's your food?
Rough stats as per irishcrx?

Alf Veedersane

There seems to be a lot of unnecessary exercises in there that bring very little new to the party.

Sets of seated/standing lateral raises and then one-arm lateral raises in the superset.
Barbell shrugs and plate shrugs.
Cable rope extensions followed by overhead cable rope extensions.

And there's more bicep work than tricep work, it appears.

Useful.Idiot

I would consider myself at beginner level and I can't be sure what level you're at but reading your post brought to mind this exact thread which is a great resource https://www.reddit.com/r/Fitness/comments/1f1kqy/why_nobody_is_critiquing_your_workout_read_this/

I also think any good solid balanced routine would be good for bulking. Your diet is more important.

Blink182rock

Thanks guys for replies.

I don't know where ecatly to look online for a good workout that suits me?

My details:

Very Active
73-74kg
5ft 10inch
Can train minimum 3 days a week (prob 4 most weeks)
Have access to track, and gym

Where next?

Blink182rock

Also,

I do core every night, and cardio by means of cycling everyday (around 10km) and run a good few laps on a track twice to three times a week on top of the gym.

Is this a good set up?

Blink182rock

Also,

I do core every night, and cardio by means of cycling everyday (around 10km) and run a good few laps on a track twice to three times a week on top of the gym.

Is this a good set up?