|Training discussion on my current routine for bulk, within the Bodybuilding Forum; 1 chest flat bench 3x6-8 incline bench 3x6-8 flies 3x8-10 leaning forward dips 3x6-8 triceps cg bench 3x8-10 lyingtricep extensions ...|
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|02-06-2012, 09:20 AM||#1|
| fqqs |
Rank: New Member
Join Date: Jun 2010
my current routine for bulk
chest flat bench 3x6-8
incline bench 3x6-8
leaning forward dips 3x6-8
cg bench 3x8-10
bb curl 3x6-8
concentration curls 3x8-10
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
standing calve raises4x10-15
back dead lift 3x6-8
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
military press 3x6-8
all sets above are very hard, but not to failure. ie if i struggle very hard with last rep or my form goes down i dont do the next one...if i excess the upper limit of rep range ill add weight for next set..
from time to time ill add some rest pause or drop sets...
3-4 times a week depending on recovery and my schedule...
|02-08-2012, 10:21 AM||#5|
| iron_worker |
Rank: Light Heavyweight
Experience: 5-7 Years
They work chest and tris on the same day because any pushing movement you do is going to be chest and tris. Any pulling movement you do is going to be back and bis. At least for the most part.
So these body part splits that everyone loves to do are often actually a push-pull-legs split in disguise.
BTW, 8 exercises is still a fvck of a lot. lol
|02-09-2012, 08:21 PM||#8|
| marinevet |
Experience: 10+ Years
Join Date: Dec 2011
Location: St. Louis , MO
|02-12-2012, 09:40 AM||#9|
| yuris |
Join Date: Jan 2011
I see a not very good routine.
for the chest very few repetitions . Are you training for power? Using heavy weights?
just 2 exercises for triceps and biceps? Why both on the same day?
Legs again very few exercises and repetitions.
Squats 3x 6-8 rep very very few, unless you are doing power training (but i would do more series).
Calves you just don't have it, 1 exercise? they don't grow do they?
You say you work hard, but not very much or else you will not be able to do the next one... well you are not working hard then.
You only know that you are working hard when you get to your limit, and you feel that you can't do anymore, and you still do one or two rep.
I will give you an example of my training.
First i use light weights to worm up, get my knees pretty worm. But this exercise don't count.
after worm up i start the exercise.
the first when doing hyper, i usually do 15reps at limit, this means that i can do 15 reps but no more i reached the limit.
the 2nd i do to 12rep, increasing the weight, i will do 12 reps at limit again, i always put weight to make sure that i do 12reps, but i won't be able to make 13rep.
If i manage to do 13 or more rep, than i know i don't have weight enough and next time i will increase more.
Not sure if i make my self understand, but this will make you train at your limit.