Bulking Workout Routine

[BoBByBouLders]

Doing a lean bulk and wrote a new workout layout please let me know what you think, what should be added or removed thanks.

Monday: Chest 4-6 Reps High weight
Flat Bench Press: 3 sets of 6,6,4 - increase weight each set
Incline Bench Press: 3 sets 6,6,4 - increase weight each set
Incline Dumbbell Flies: 3 sets 6,6,6
Cable Crossovers: 2 sets of 8 reps

Tuesday: Back 4-6 Reps High weight
Body weight Pull ups:4 sets of 10 to 15 reps alternate between wide and close grip
Seated Cable Rows: 3 sets 6,6,4 - increase weight each set
Deadlifts: 3 sets 6,6,4 - increase weight each set
Pulldowns: 4 sets 6,6,4,4 -increase weight last 2 sets and alternate between close and wide grip

Wednesday: Legs 8-12 Reps High weight
Barbell Squats: 3 sets 12,12,8 - Increase weight each set
Leg Press: 3 sets 12,12, 8 - Increase weight each set
Leg Extension: 3 sets 12,10,8 - Increase weight each set
Leg Curls: 3 sets 12,10,8 - Increase weight each set

Thursday: *Rest*

Friday: Shoulders 4-6 Reps High weight
Standing side laterals: 12,10,8
Machine Shoulder Press: 6,6,4 - Increase weight each set
Barbell Shoulder Press: 6,6,4 - Increase weight each set
Front Dumbbell Raises: 12,10,8
Rear Deltoids raises: 12,10,8
Dumbbell Raise: 12,10,8 (not sure if i got the name right on this one)

Saturday: Arms 4-6 Reps High weight
Close Grip Chin Ups: 3 sets of 8 to 12 reps
Dips: 3 sets of 10 to 15 Reps
Barbell Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Pulldowns: 3 sets of 6,6,4 - Increase Weight each set
Concentrated Bicep Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Extensions: 3 sets of 6,6,6,

Sunday: *Rest*

** Calves are done Monday Wednesday & Friday -
Machine Press: 3 sets of 12
Standing Calve Raises: 3 sets of 15,15,12

Ok that is what i wrote while i was in class, please give me some feedback, and also how much cardio can I do if im trying to put on lean mass, I'm nice at jump rope, should it be running or jump rope and how long and often? Thanks

[daneoz]

did you forget abs?
but solid looking routine imo i would increase the reps to at least 8 if your looking for mass, im on a similar routine which does 4 sets for most of the lifts.
for back, its up to you, bent over rows are really good.
for arms maybe hammer curls
other then that this is a great routine compared to the other junk posted
good luck

[BoBByBouLders]

oh **** yea abs lol, before i was pushing out 400 reps of different type of ab workouts when i was doing a cut, but now i want to get my abs larger so when i have low body fat they will look nice and toned

so recently ive been putting a 25 pound weight on my stomach and doing about 3 sets of 40 crunches with my feet hooked under something. Is this good enough for the mid section? I also do like 2 sets of oblique crunches but i want the muscles to get larger for now and not too ripped

thx for the feed back appreciate it

[broken_steel]

looks good, and is it just me or is there no trap-targeting lifts? do some shrugs or upright barbell rows.

Friday is my shoulder day too and my rest days are thursdays and sundays

[BoBByBouLders]

looks good, and is it just me or is there no trap-targeting lifts? do some shrugs or upright barbell rows.

Friday is my shoulder day too and my rest days are thursdays and sundays

heyy thats the name of the shoulder exercise i was unsure of "upright barbell rows" i just put Dumbbell raises. lol, however i usually use dumbbells, would a barbell be more efficient?

[broken_steel]

heyy thats the name of the shoulder exercise i was unsure of "upright barbell rows" i just put Dumbbell raises. lol, however i usually use dumbbells, would a barbell be more efficient?

if you don't have the means of getting a barbell it can be done with dumbbells, but barbell has just worked best for me!

[BoBByBouLders]

Ok so I've just received my accu-measure body fat calipers in the mail and did a 7 site test, 3 times each site to be more accurate here are the results.

Triceps:19
Pectoral:10.1
Midaxilla:19
Subscapula:10.1
Abdomen:19
Suprailiac:10.3
Quadriceps:21

I Plugged it into a bodyfat calculator based on a 7 site subject and the results are:

Density: 1.0655131225000003
Lean Weight: 132.42440093106427
Fat Weight: 22.575599068935727
% Fat: 14.564902625119824
Population Average: 16.415
Score: 62
Rating: Average

So for someone of my physique does 14% bodyfat seem like a reasonable number? If so this means I have to lower my % to 10-12 before I do my lean bulk, I read that this is the optimal bodyfat % to be before doing a lean bulk.

So at 14% I will calculate my daily calorie intake, and then what should i subtract the calories by? and how many grams of protein and carbs should I be intaking (and if at all any fat how much) I don't want to diet so i lose some muscle in the process of shedding 4% bodyfat id rather do it slowly in effort to just lose the fat and not precious muscle.

Let me know, thanks

Btw i'll add some more recent pictures later tonight and I will also do some measuring of my muscle and put that in my profile

[BoBByBouLders]

I worked on a ab routine lemme know what you think, I hope im not overworking myself.

*Abs are done every other day*

Monday: High rep day
3 sets of 80 toe touches
2 sets of 40 crunches on stability ball
2 sets of 40 oblique crunches
1 set of 40 side crunches, each side on stability ball

Tuesday: *Rest*

Wednesday: Low rep / Higher weight day
3 sets of 40 crunches with a 25 lb anchored on stomch.
2 sets of 15 seconds plank with a 25 lb anchored on back.
2 sets of 20 reps Dynamic Weighted Side plank with 15-20lb dumbell anchored on side. - each side
3 sets of 10 seconds hold a 45 lb plate in front of you at shoulder height

Thursday: *Rest*

Friday: High rep day
3 Sets of 30 roman candles
3 sets of 15 reps suitcase squats
3 sets of 15 reps one-legged dumbell rows

Saturday: *Rest*

Sunday: Low rep / Higher weight day
3 sets of 40 crunches with a 25 lb anchored on stomch.
2 sets of 15 seconds plank with a 25 lb anchored on back.
2 sets of 20 reps Dynamic Weighted Side plank with 15-20lb dumbell anchored on side. - each side
3 sets of 10 seconds hold a 45 lb plate in front of you at shoulder height