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fqqs 12-28-2011 10:04 AM

home bulking routine
 
3 days a week, go heavy, 1-2 min rest between sets (3 min on dl, bench, squat). good form on each exercise, no cheating. incorporate some cardio 3x a week

pull Monday

deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10

legs Fri

front squat 5x5 ((1st and 2nd set are warmup)
RDL 4x6-8
walking lunges 4x6-8
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12


what do you think about this routine?

thanks for any feedback!

FitnessFreek 12-28-2011 06:27 PM

Looking good. You do hit the biceps with two exercises and the triceps with only one so you may want to change that. It probably won't make too much of a difference tho.

fqqs 12-29-2011 10:07 AM

Quote:

Originally Posted by FitnessFreek (Post 91621)
Looking good. You do hit the biceps with two exercises and the triceps with only one so you may want to change that. It probably won't make too much of a difference tho.

i know but triceps is also hit on military press & dips &bench.

ok and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?

FitnessFreek 12-29-2011 05:05 PM

Quote:

Originally Posted by fqqs (Post 91624)
i know but triceps is also hit on military press & dips &bench.

ok and i wonder if i can replace deadlift with sumo deadlift (ive got short arms and conventional deadlift is really pain in ass). and also on friday rdl with leg curls (4x6-8)?

And biceps are hit with pullups & bentover db rows. I'm just saying the balance is a little off because the triceps are secondary muscles used in military press & dips & bench. Since you already do deadlifts, or sumo deadlifts, you can save your back from potential injuries by switching to leg curls.

fqqs 12-30-2011 12:55 AM

Quote:

Originally Posted by FitnessFreek (Post 91627)
And biceps are hit with pullups & bentover db rows. I'm just saying the balance is a little off because the triceps are secondary muscles used in military press & dips & bench. Since you already do deadlifts, or sumo deadlifts, you can save your back from potential injuries by switching to leg curls.

yes, i know what you mean. but I feel that biceps isnt *as much* contracted during pullups and rows as triceps during bench press, dips and military press (especially strict form, elbows close to each other). But yeah, i got what you mean. There is a lot of sense in it. Maybe ill incorporate another triceps exercise in superset with extenions. what do you think? but i dont have pulldown... i like bench dips, but dont know if 2 types of dips wouldnt be too much for one workout

Iced696 12-30-2011 01:07 AM

I don't do hanging dips anymore. After several shoulder surgeries I just don't feel comfortable doing them. But I do bench dips after triceps extensions. Doing 3X25 I get more out of it than I ever did doing weighted dips. And believe me, I use to hang a BUTT LOAD of plates when doing them! Try moving your bench dips after your tricep extensions. They are higher rep and will give you a burn you wont believe..I think you'll like it.
Also, since you are supersetting those dips with flyes and flyes don't really incorporate your tris as much as benching and military presses do, you might find you don't feel as gassed when you start doing military presses and can work with heavier weights. You can lower the number of sets when doing your bench dips since you are bulking. But I promise you that doing them right after doing your extensions will literally kick your ass!

fqqs 12-30-2011 03:03 AM

Quote:

Originally Posted by Iced696 (Post 91632)
I don't do hanging dips anymore. After several shoulder surgeries I just don't feel comfortable doing them. But I do bench dips after triceps extensions. Doing 3X25 I get more out of it than I ever did doing weighted dips. And believe me, I use to hang a BUTT LOAD of plates when doing them! Try moving your bench dips after your tricep extensions. They are higher rep and will give you a burn you wont believe..I think you'll like it.
Also, since you are supersetting those dips with flyes and flyes don't really incorporate your tris as much as benching and military presses do, you might find you don't feel as gassed when you start doing military presses and can work with heavier weights. You can lower the number of sets when doing your bench dips since you are bulking. But I promise you that doing them right after doing your extensions will literally kick your ass!

thanks for your input. i know what bench dips (high rep) are for tris :biggthumpup: incredible burn. but i want to still do these chest dips (not so wide grip) as even weighted they dont bother my shoulders for now and i feel good stretch in chest. and as you said supersetting them with flyes may be beneficial because my triceps get some rest before military press. and also i feel great burn when doing dips & flyes together. for me very good combo.


pull Monday

sumo deadlift 5x5 (1st and 2nd set are warmup)
pullups (weighted) 4x6-8
bentover db rows (go heavy) 4x6-8
incline db curls (4 sec eccentric) 3x8-10
supersetted with hammer curls (4 sec eccentric) 3x8-10
shrugs (heavy) 4x6-8

push Wed

bench 5x5 (1st and 2nd set are warmup)
dips (weighted) 4x6-8
supersetted with incline flyes 4x10
military press 4x6-8
laterals 3x8-10
incline tricep extension 3x8-10
bench dips 2x25

legs Fri

front squat 5x5 ((1st and 2nd set are warmup)
walking lunges 4x6-8
leg curls 3x8-10
single leg calf raises 4x10-12
hanging leg raise 3x10-12
weighted crunches 3x12

you think now is good?

FitnessFreek 12-30-2011 01:38 PM

Lookin good!


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