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my current routine for bulk



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  #1  
Old 02-06-2012, 09:20 AM
fqqs fqqs is offline
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Default my current routine for bulk

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
biceps
bb curl 3x6-8
concentration curls 3x8-10
abs


2
legs
squats (barbell on upper chest) 3x6-8
walking lunges 3x15 each leg
leg extensions 3x20-25
lying leg curls 4x8-10
calves
standing calve raises4x10-15
forearms


3
back dead lift 3x6-8
pullups 3x8-10
bb row 3x8-10
db row 3x8-10
shoulders rear delt raises 3x8-10
shrugs 3x6-8
military press 3x6-8
laterals 3x8-10


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...
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  #2  
Old 02-06-2012, 10:25 AM
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iron_worker iron_worker is offline
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11 exercises on the first day ..... really?!

IW
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Old 02-06-2012, 11:31 AM
fqqs fqqs is offline
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Quote:
Originally Posted by iron_worker View Post
11 exercises on the first day ..... really?!

IW
8, not 11
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Old 02-07-2012, 10:42 PM
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Not bad. However, I would do chest, then Bicep, then Tricep. Give your tri's a break. I have never understood why people work chest and tris on the same day.
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Old 02-08-2012, 10:21 AM
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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

IW
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Old 02-08-2012, 04:18 PM
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You have been posting new routines like every week. Just start one and do it...
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Old 02-09-2012, 08:26 AM
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Haha, agreed.

IW
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Old 02-09-2012, 08:21 PM
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Quote:
Originally Posted by FitnessFreek View Post
You have been posting new routines like every week. Just start one and do it...
This is priceless. No I understand the reason why. I just have never gained any benefit from the chest / tri and back /bi kind of routines. Just sayin. Come to think of it, from a bodybuilding perspective I have seen anyone use this model unless "Cutting". In before I don't get out much. LOL!!!!!!!
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Old 02-12-2012, 09:40 AM
yuris yuris is offline
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I see a not very good routine.

1.
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?

2.

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.

Squats.

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.
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