Starting a new routine- Advice appreciated

[In666Flames]

Hey everyone, i'm looking to change my routine just to keep it fresh (just like a lot of people). I had a lot of success on my cut which was for 12 weeks, and I have still managed to increase the intensity every week even though I was losing weight. I am now going on my first bulk since I don't want to be any smaller than my current size, and I just want your opinions on this routine. I want it mainly consisting of compound movements, and i've increased the sets for what I believe to be the most beneficial exercises (compound movements working the bigger muscles). Also i've decided to increase the rep range on the second part of the week so that I keep my body guessing. Would love your advice and critique?

Mon-Chest/Tris Sets/Reps
Flat Bench 4 X 8-12
Incline Bench 4 X 8-12
Dumbell Flys 3 X 8-12
Dips 3 X 8-12
Tricep Extensions 3 X 8-12

Tue-Back/Biceps
Deadlift 4 X 8-12
Wide Grip Pull Ups 4 X 8-12
Barbell Rows 4 X 8-12
Chins 3 X 8-12
Barbell Curls 3 X 8-12

Thu-Delts/Traps
Shoulder Press 4 X 8-12
Lateral Raises 3 X 8-12
Reverse Flys 3 X 8-12
Upright Row 4 X 8-12
DB Shrugs 3 X 8-12

Fri-Legs
Squat 4 X 8-12
Dumbell Lunges 4 X 8-12
Hamstring Curls 3 X 8-12
Calf Raises 3 X 8-12


oh yeah, I forgot. I do work abs but it doesn't tie in with this routine, I do 5 sets of varied crunches with weight every other day

[SuicideGripMe]

On your leg/pull days, Id either alternate deads and squats, go lighter on them, or do say full squats instead of back squats one day, and do SLDL, sumo deads, or good mornings instead of deadlifts one day. Also, why push ups? If youre going to do those, do them at the end of the workout.

[In666Flames]

cheers for the reply. Thats definately a good idea, it will vary the form working different muscle groups. I thought push ups would finish the chest off nicely since I train till near failure then go onto push ups, is this is a waste of time? would you or anyone recomend a replacement exercise for push ups that doesn't involve using machines

[RooRooTJ]

Originally Posted by In666Flames

Hey everyone, i'm looking to change my routine just to keep it fresh (just like a lot of people). I had a lot of success on my cut which was for 12 weeks, and I have still managed to increase the intensity every week even though I was losing weight. I am now going on my first bulk since I don't want to be any smaller than my current size, and I just want your opinions on this routine. I want it mainly consisting of compound movements, and i've increased the sets for what I believe to be the most beneficial exercises (compound movements working the bigger muscles). Also i've decided to increase the rep range on the second part of the week so that I keep my body guessing. Would love your advice and critique?

Mon- Chest/Delts/Tris Sets/Reps
Barbell Bench 4 x 6-8
Incline Bench 4 x 6-8
Push Ups 4 x lots
Barbell Shoulder Press 3 x 8-10
Rear delt side raise on bench3 x 8-10
Weighted Chair Dips 3 x 8-10

Tue- Back/Legs/Biceps
Deadlift 4 x 6-8
Squats 4 x 8-10
Wide Grip Pull Ups 4 x 6-8
Barbell Rows 3 x 6-8
Barbell Calf Raise 3 x 10-12
Chin Ups 3 x 6-8

Thu- Chest/Delts/Tris
Dumbell Bench 4 x 8-10
Dumbell Flys 4 x 8-10
Push Ups 4 x Lots
Seated Arnold Press 3 x 10-12
Dumbell Side Raise 3 x 10-12
Close Grip Bench 3 x 10-12

Frid- Legs/Back/Biceps
Squats 4 x 10-12
Deadlift 4 x 8-10
Wide Grip Pull Ups 4 x 8-10
Dumbell Lunge 3 x 10-12
Upright Rows 3 x 10-12
Barbell Curls 3 x 10-12

oh yeah, I forgot. I do work abs but it doesn't tie in with this routine, I do 5 sets of varied crunches with weight every other day

try splitting it up more
Monday
Chest/tris

Tues
Back/bis

Thurs
delts/traps

Friday
Legs

You might be hitting each body part too much to let it recover fully

[In666Flames]

Your right, I might be on the verge of overtraining. I always feel as If I've got to train each bodypart twice a week. I think i'll re arrange as you said and see how I get on for 12 or more weeks. I've been reading and it seems sometimes less can be more, plus I can really focus on the deads and squats that way. I'll edit my routine shortly and go from there