Wondering if you could critique my bulking up training program.

Ok would just like to start off and state that I have been doing this routine now for about 2 months. However I started to get back inot weights about 3 and a half months ago .. and in the first 6 weeks I dropped 10kg in fat and got back in shape.

Id also like to state that in my routine … I don’t really do any leg exercise, and this is due to the fact that I have naturally big and Muscular legs, bigger than most people who train them as well. However I will, from time to time do some leg exercises to give them a bit of a work out and get better definition in them.

I am also trying to do 20 minutes of cardio early in the morning about 3-5 days a week (and give my self at least 8 hours break before I do my weight training).

I spend no longer than an hour and 15 minutes on my workouts and have 3 different routines that I do, so ill do routine 1 on mon, routine two on tues, routine 3 on wed, then back to routine 1 on thurs, etc, etc …. I only take one day off which is normally Sunday. Additionally, I will do a super set … so for example, ill do bench and arms at the same time to get more exercises in.

And with most exercises ill do 3 sets of 12.

I guess my goal is to just get bigger in my upper body, as you will see from my workout plan


Routine One:

-    Bench Press
-    Barbell Curl
-    Upright row
-    Shoulder shrug
-    Shoulder press
-    Dumbell bench press
-    One arm dumbbell row
-    Bench pull
-    Hyperextensions for lower back

Routine Two:

-    Bench press
-    Barbell curl
-    Bent over barbell curl
-    Barbell shoulder press
-    Bench dips – triceps
-    Palm down wrist curls
-    Bent arm dumbbell pullover
-    Barbell side bent – abs
-    Bent over two dumbbell row
-    Decline crunches with weighted plate – 4 X 30
-    Stiff legged barbell dead lift
-    Dumbbell bicep curl

Routine Three:

-    Barbell shrug behind back
-    Cuban press
-    Dumbbell flyes
-    Dumbbell one arm triceps extensions
-    Seated side lateral raise
-    Alternate hammer curl
-    Elevated push ups
-    Palms up barbell wrist curls
-    Standing dumbbell reverse curl
-    Flat bench lying leg raise – 3 X 25
-    Bent over two dumbbell row with palms in
-    Tate press

Two exercises id like to start doing is chin ups and dips … and am looking into buying a chin up machine. Also, and have just incorporated this, after 5 weeks I increase the reps from 12 to 15, for just the week … and in the 6th week ill increase the weight I push.

Thanks in advance for all the feedback.

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

do squats

^^^ :-D

i was waiting for someone to post that!

Anbe Sivam. Period.

NBSFighter


do squats

So everything seems to be ok? ... just add squats to my routine?

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

yes. do heavy squatting since that is the once workout u ll ever do for ur legs. squats make the whole body grow, so just make sure u start easy and go heavy with the final set.

Anbe Sivam. Period.

Just quickly

Would it be better to continue what I am doing ….. or do specific exercises on just one day so that I give that muscle sufficient rest time to recover???

So it would go like this …

Day 1 … would be all my chest and shoulder exercises
Day 2 … would be bicep, middle and lower back
Day 3 … would be quads, abs, forearms, triceps and traps

Would this be better in terms of muscle growth and gaining the maximum out of my workouts??

Again thanks for all the help you can give

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

you have too much volume and too many isolation movements.  Read the stickies on constructing an effective workout program and compound vs isolation lifts.

yea man i agree with nbsfighter .... your body grows outside the gym bro. Wayyyyyyyy to much volume

ok ill have to look into it ... thanks

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

Ok so i went through and read a lot of the stickies that have been posted in here ... and a few of the articles that have been posted ....... Then i got to the last sticky "
 full body or splits?" …. Can be found here: http://www.discussbodybuilding.com/full-body-or-splits-m314931.aspx
 
And this has totally thrown me off … Should I be doing full body work out … or a split body routine?
 
Also, what exercise should I be taking out of my routine? Or which should I be adding?

I really have become motivated/dedicated to bodybuilding … however I don’t want to be one of them guys who works out hard for a good year and a half … only to realise they could have grown a lot bigger and been a lot stronger if they had done things better / right … from the start.
 
Would really appreciate any input.
 
Thanks again

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra

sparing myself from having to go into too much detail...
 
- You gotta figure out what works for you.  Most beginners typically respond better to full body workouts, but a split will not mean you wont gain anything
- Follow the 80/20 rule.  Make at least 80% of your workout composed of compound lifts, and 20% or less should be isolation (you could even go without iso's.  I don't do them. But you can throw some in if you want.)
- You won't need much more than 5 or 6 exercises per workout at first.
 
Good luck

Quick rundown...  Hit the gym monday wednesday friday, and alternate between two workouts: Workout A and workout B... A will be done on mon and fri. B is on wednesday.

Workout A - Squats, bench, oh press, dips, pulldowns
workout B - Deadlifts, bench, pullups, rows, arnolds

Try that to start and make it a point to increase weight whenever you think its safe to do so ( you dont wanna injure yourself)

If you feel like you can do more than add whatever you like .... But i think thats a great workout

.... and go heavy or go home

oh and as for rep ranges and such, i would do 4 sets of 8 to start off then maybe when you hit a playeau i'd increase the weight and start doing 5x5's

dont know if you read it yet but this thread is a good one for routines

http://www.discussbodybuilding.com/3-DAY-FULL-BODY-m303404.aspx


and im suprised no one said read SS, or are we over that little phase? lol

Ok thanks for all the advice ... ill adjust my workout ... and i guess ill see how much i grow in the next 6 or so weeks

I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. - Frank Sinatra