Critique My Workout and Diet/Give me advice for my bulk (620 reps)

[MDizzle11]

Workout:

Monday- Legs and Heavy Abs (Bold Denotes exercises I want to add)

Leg Press- 3x12,10,8
Calf Extensions- 2x 12,10
Squat- 3x 12,10,8
Deadlift- 3x 12,10,8
Leg Curls- 2x 15,12
Standing Calf- 2x 15, 8

Crunch- Failure
Oblique Cunches- Failure
Weighted Oblique Crunches- 3x 12, 10, 8
Leg Raises- 3x 15-20
Weighted Oblique Crunches- Failure
Crunch- Failure

Tuesday- Chest and Arms

Decline bench- 2x 12, 10
Incline Bench- 2x 12, 10
Flies- 2x 10
Incline Dumbell- 3x10
Dumbell Curls- 3x 10
Preacher Curls- 2x 10
Tricep Kickback- 2x 12,10

Wednesday- OFF

EAT
SLEEP
REPEAT

Thursday- Shoulders and Light Abs

Barbell Shrugs- 3x 15,15,12
Military Press- 2x 12, 10
Dumbell Shoulder Press- 2x 12,10
*NEED HELP FOR EXERCISES*

Weighted Oblique Crunches- 3x 12,10,8
Weighted Crunch- 2x15
Leg Raises- 2x15
Crunch- Failure

Friday- OFF
EAT, DRINK , SLEEP

Saturday- OFF

Sunday- Back
Lat Pulldowns- 3x 12,10,8
*NEED HELP FOR EXERCISES*

[MDizzle11]

Diet

Meal 1: 6:30AM
-3 Eggs
-1 Slice of Toast
-1 Scoop Whey
-Glass Milk

Meal 2: 10:00AM
-3 Tbsp. Peanut Butter
-1 Slice of bread

Meal 3: 12:00PM
-5oz Turkey
-2 Slices of Bread
-2 oz Peanuts

Meal 4: 3:00PM
-4 oz peanuts

Meal 5: 4:00PM
-2 Chicken Patties

Meal 6: 7:00PM
-1 Scoop Whey
-2 Tbsp. Peanut Butter

Meal 7: 10:00-11:00PM
-Cottage Cheese
OR
-1 Scoop Casein

TOTAL: ~3,300 Calories

Supplements:
ON Whey
ON Casein
CL Purple Wraath
CL Green Magnitude
AST 32x Multi

LOOKING TO ADD:
Smart Gainer
OR
Real Gains

[Unst0pp4bl3]

back exercises:

lat pulldowns (you had those)
DB rows
weighted pull ups
T bar rows

also, i like that you do DLs on leg day

you might want to replace leg curls with SLDL, but is your call. sometimes i do leg curls instead of SLDL

edit: also dont do chest AND arms...move biceps to back day and do a chest/triceps day

[1111111111111111111111111111]

Meal plan seems solid.

I'm no expert on making splits or anything, but I'd move deadlifts to back day and do stiff-legged deadlifts on leg day.

[Unst0pp4bl3]

Meal plan seems solid.

I'm no expert on making splits or anything, but I'd move deadlifts to back day and do stiff-legged deadlifts on leg day.

or do rack pulls on back day and SLDL on leg day...i think im starting to like rackpulls for overall back mass better than deadlifts (ya rly)

[ny_chow]

how heavy is heavy abs? if your abs are sore the next day, it will affect your chest workout, especially for exercises such as bench press.

as well for your chest workout, u dont need incline bench and incline db. I suggest doing the db as ur doing barbell for flat bench. Try adding in dumbbell pullovers instead. Go heavy, it hits your triceps hard as well.

Try adding in some dips as well, great for triceps and lower chest

[ny_chow]

hmm for shoulders i like doing
lateral raises on pulley machine.

i much prefer this than lateral raises with dbs. Try it, with the pulley machine, u can feel the stress the entire ROM, its harder.

[MDizzle11]

Bump.

Deadlifts work mostly quads and legs, I thought? You guys are saying they work shoulders? I'm just confused is all.

And Can someone add me an entire Shoulder workout, that would be much appreciated.

Thanks guys

[Unst0pp4bl3]

Bump.

Deadlifts work mostly quads and legs, I thought? You guys are saying they work shoulders? I'm just confused is all.

And Can someone add me an entire Shoulder workout, that would be much appreciated.

Thanks guys

they work back and hamstrings mostly

shoulder workout:

military press
arnold press
front plate raises
side laterals
rear delt flys

hits just about everything

[Bradz15]

i would recommend getting the strength sets in first, at the moment im doing sets of 6,6,10,12,12 and its working great for size and strength.

[GLHF]

Workout:

Monday- Legs and Heavy Abs (Bold Denotes exercises I want to add)

Leg Press- 3x12,10,8
Calf Extensions- 2x 12,10
Squat- 3x 12,10,8
Deadlift- 3x 12,10,8
Leg Curls- 2x 15,12
Standing Calf- 2x 15, 8

Crunch- Failure
Oblique Cunches- Failure
Weighted Oblique Crunches- 3x 12, 10, 8
Leg Raises- 3x 15-20
Weighted Oblique Crunches- Failure
Crunch- Failure

Tuesday- Chest and Arms

Decline bench- 2x 12, 10
Incline Bench- 2x 12, 10
Flies- 2x 10
Incline Dumbell- 3x10
Dumbell Curls- 3x 10
Preacher Curls- 2x 10
Tricep Kickback- 2x 12,10

Wednesday- OFF

EAT
SLEEP
REPEAT

Thursday- Shoulders and Light Abs

Barbell Shrugs- 3x 15,15,12
Military Press- 2x 12, 10
Dumbell Shoulder Press- 2x 12,10
*NEED HELP FOR EXERCISES*

Weighted Oblique Crunches- 3x 12,10,8
Weighted Crunch- 2x15
Leg Raises- 2x15
Crunch- Failure

Friday- OFF
EAT, DRINK , SLEEP

Saturday- OFF

Sunday- Back
Lat Pulldowns- 3x 12,10,8
*NEED HELP FOR EXERCISES*

for back do this very simple routine for mass:
dead lift 12-10-8-6-5-4 reps and have like 90sec rest in between.
and then wide grip pull ups 3xFailure.
Deadlifts are almost pointless on leg day because ur hitting the legs pretty hard with presses and squats. For shoulders add reverse db flies, and side raises. for both exercises do 4x8 you will feel the burn lol.

[ny_chow]

heres a great shoulder workout to bust through plateaus.

Perform 4 Tri-Sets All Together:

* Standing Barbell Military Press: 8 Reps
* Wide Grip Upright Rows: 12 Reps
* Seated Bent Over Rear Deltoid Flyes: 15 Reps

60 secs rest between triset

[MDizzle11]

I must be doin Deadlifts wrong...

They work back and legs? *Looks at bodybuilding.com exercise videos*

[Footballmuscle5]

I must be doin Deadlifts wrong...

They work back and legs? *Looks at bodybuilding.com exercise videos*

Yes lower back and hamstrings if done stiff legged.

[JiP]

routine looks like it has too much crap in and you'd gain faster on a fullbody routine focusing on compound movements