New routine, bulking/cutting.

[MetalJoe666]

New routine.

Monday.
Back
Pullups - 5 sets of failiure
Bent over rows - 5 sets of 6-10 reps
T-bar rows - 3 sets of 6-10 reps
Close grip pulldowns - 4 sets of 8-10 reps
Deadlifts - 3 sets of 8,6,4

Tuesday
Chest
Flat bench dumbell press - 5 sets of 6-10 reps
Incline Dumbell press - 5 sets of 6-10 reps
Flat flyes - 4 sets of 8-12 reps
Pullovers - 3 sets of 8-12 reps
Cable crossovers - 3 sets of 12,10,8 reps

Wednesday
Shoulders
Standing military press - 5 sets of 6-10 reps
Upright rows - 5 sets of 6-10 reps
Side laterals - 3 sets of 8-10 reps
Rear laterals - 3 sets of 8-10 reps
Shrugs - 3 sets of 6-10 reps

Thursday
Arms
Barbell curl - 5 sets of 8-10 reps
Preacher curls - 4 sets of 8-10 reps
Concentration curls - 4 sets of 8-10 reps
Close grip bench press - 5 sets of 6-10 reps
Skull crushers - 4 sets of 8-10 reps
One arm extensions - 3 sets of 8-10 reps
Push downs - 3 sets of 8-12 reps

Friday
Legs
Squats - 6 sets of 6-10 reps
Leg press - 4 sets of 6-10 reps
Hack squats - 4 sets of 8-10 reps
Leg extensions - 3 sets of 8-12 reps
Leg curls - 4 sets of 8-10 reps
Calves
Standing calve raise - 5 sets of 12-15 reps
Seated calve raise - 5 sets of 12-15 reps

Abs are performed 3 times a week

Crunches, cable crunches, situps, some incline work, leg raises(lots) and side bends.

All ab exercises are til failiure for about 3 sets on each exercise

What you think?

When cutting I just do cardio in the am and some cardio post w/out.

Dont give me another 5x5 program to read for mass because I dont wanna train 3 times a week, I train 5-6.

This workout doesn't take me like 2 hours or whatever, I do train intense, it takes me literally 1 hour.

[nombie]

New routine.

Monday.
Back
Pullups - 5 sets of failiure
Bent over rows - 5 sets of 6-10 reps
T-bar rows - 3 sets of 6-10 reps
Close grip pulldowns - 4 sets of 8-10 reps
Deadlifts - 3 sets of 8,6,4

Tuesday
Chest
Flat bench dumbell press - 5 sets of 6-10 reps
Incline Dumbell press - 5 sets of 6-10 reps
Flat flyes - 4 sets of 8-12 reps
Pullovers - 3 sets of 8-12 reps
Cable crossovers - 3 sets of 12,10,8 reps

Wednesday
Shoulders
Standing military press - 5 sets of 6-10 reps
Upright rows - 5 sets of 6-10 reps
Side laterals - 3 sets of 8-10 reps
Rear laterals - 3 sets of 8-10 reps
Shrugs - 3 sets of 6-10 reps

Thursday
Arms
Barbell curl - 5 sets of 8-10 reps
Preacher curls - 4 sets of 8-10 reps
Concentration curls - 4 sets of 8-10 reps
Close grip bench press - 5 sets of 6-10 reps
Skull crushers - 4 sets of 8-10 reps
One arm extensions - 3 sets of 8-10 reps
Push downs - 3 sets of 8-12 reps

Friday
Legs
Squats - 6 sets of 6-10 reps
Leg press - 4 sets of 6-10 reps
Hack squats - 4 sets of 8-10 reps
Leg extensions - 3 sets of 8-12 reps
Leg curls - 4 sets of 8-10 reps
Calves
Standing calve raise - 5 sets of 12-15 reps
Seated calve raise - 5 sets of 12-15 reps

Abs are performed 3 times a week

Crunches, cable crunches, situps, some incline work, leg raises(lots) and side bends.

All ab exercises are til failiure for about 3 sets on each exercise

What you think?

When cutting I just do cardio in the am and some cardio post w/out.

Dont give me another 5x5 program to read for mass because I dont wanna train 3 times a week, I train 5-6.

This workout doesn't take me like 2 hours or whatever, I do train intense, it takes me literally 1 hour.

Way to many exercises!! Why do you insist on training 5 times per week? how exactley will this help you? have you tried ss/5x5??

Your simply not strong enough for a split!

What is your diet like? bulking is 70% diet. Post your diet, and choose a proven program.

[(no radnes)]

needs moar volume brah

[glwanabe]

What you think?


Dont give me another 5x5 program to read for mass because I dont wanna train 3 times a week, I train 5-6.

This workout doesn't take me like 2 hours or whatever, I do train intense, it takes me literally 1 hour.

I think it's great! This routine has just become my #1 example routine.
I'm subscribed. I'll be using this as an example of what not to do.