Need help with a workout routine (please reply)

[KC101]

OK. My goals are to bulk up/ add muscle mass. I'm looking for a good routine. Does anyone have some suggestions? Thanks in advance.

[robertfisher091]

chest:
week 1 and 2
warm up - push ups (slow and concentrated)
flat bench barbell bench press
incline dumbbell bench press
decline barbell bench press
flat bench dumbbell flyes
week 3 and 4
warm up - push ups (slow and concentrated)
flat bench dumbbell bench press
incline barbell bench press
decline dumbbell bench press
superset: incline and decline dumbbell flyes

triceps:
week 1 and 2
skull crushes (A.K.A. lying tricep extensions)
triceps pressdowns
bench dips
week 3 and 4
dumbbell kickbacks
behind the head tricep extensions
bench dips

shoulder:
week 1 and 2
warm up - son gods (arms straight out from sides, arms performing circular motions)
seated barbell shoulder press
standing dumbbell shoulder press
dumbbell front raises
dumbbell side laterals
bent-over side laterals
week 3 and 4
warm up - son gods (arms straight out from sides, arms performing circular motions)
seated dumbbel shoulder press
standing barbell shoulder press
barbell front raises
bent-over side laterals
upright rows

traps:
week 1 and 2
heavy barbell shrugs in front of body
barbell shrugs with barbell behind you
week 3 and 4
heavy barbell shrugs in front of body
dumbbell shrugs with dumbbells at ur sides

back:
week 1 and 2
deadlift
superset: standard grip bent-over barbell rows and reverse grip barbell rows
good mornings
wide grip pulldowns
week 3 and 4
deadlift
one-arm dumbbell rows
seated cable row
close or medium grip pull downs

biceps:
week 1 and 2
standing wide-grip barbell curls
incline alternating dumbbell curls
reverse preacher bench curls
week 3 and 4
wide grip preacher bench curls
concentration curls
seated hammer curls

forearms:
week 1 and 2
barbell wrist curls
reverse barbell curls
reverse wrist curls with dumbells
week 3 and 4
reverse grip barbell wrist curls
dumbbell wrist curls
reverse grip preacher curls

legs
week 1 and 2
warm up - prison squats (hands behind ur head and squatting)
squats
leg extensions
leg curls
front squats
week 3 and 4
warm up - prison squats (hands behind ur head and squatting)
squats
straight-leg deadlifts
leg extensions
leg presses

calves
week 1 and 2
standing calf raises
seated calf raises
donkey calf raises
week 3 and 4
leg press machine calf raises
standing one-leg calf raises
standing calf raises

abs:
when it comes to abs their are limitless possibilities
obliques - dumbbell side bends and twisting hanging leg raises
lowers abs - hanging leg raises or hanging bent knee raises
upper abs - crunches and roman chairs
lower and upper abs - seated leg tucks and cable crunches
upper abs and obliques - tristing crunches
**for abs i will let you decided on what exercises you want to do

[Exdee]

http://www.bodybuilding.com/fun/workoutdatabase.htm

[creationd]

OK. My goals are to bulk up/ add muscle mass. I'm looking for a good routine. Does anyone have some suggestions? Thanks in advance.

as opposed to the shrink down/lose muscle routines

[musicianman]

chest:
week 1 and 2
warm up - push ups (slow and concentrated)
flat bench barbell bench press
incline dumbbell bench press
decline barbell bench press
flat bench dumbbell flyes
week 3 and 4
warm up - push ups (slow and concentrated)
flat bench dumbbell bench press
incline barbell bench press
decline dumbbell bench press
superset: incline and decline dumbbell flyes

triceps:
week 1 and 2
skull crushes (A.K.A. lying tricep extensions)
triceps pressdowns
bench dips
week 3 and 4
dumbbell kickbacks
behind the head tricep extensions
bench dips

shoulder:
week 1 and 2
warm up - son gods (arms straight out from sides, arms performing circular motions)
seated barbell shoulder press
standing dumbbell shoulder press
dumbbell front raises
dumbbell side laterals
bent-over side laterals
week 3 and 4
warm up - son gods (arms straight out from sides, arms performing circular motions)
seated dumbbel shoulder press
standing barbell shoulder press
barbell front raises
bent-over side laterals
upright rows

traps:
week 1 and 2
heavy barbell shrugs in front of body
barbell shrugs with barbell behind you
week 3 and 4
heavy barbell shrugs in front of body
dumbbell shrugs with dumbbells at ur sides

back:
week 1 and 2
deadlift
superset: standard grip bent-over barbell rows and reverse grip barbell rows
good mornings
wide grip pulldowns
week 3 and 4
deadlift
one-arm dumbbell rows
seated cable row
close or medium grip pull downs

biceps:
week 1 and 2
standing wide-grip barbell curls
incline alternating dumbbell curls
reverse preacher bench curls
week 3 and 4
wide grip preacher bench curls
concentration curls
seated hammer curls

forearms:
week 1 and 2
barbell wrist curls
reverse barbell curls
reverse wrist curls with dumbells
week 3 and 4
reverse grip barbell wrist curls
dumbbell wrist curls
reverse grip preacher curls

legs
week 1 and 2
warm up - prison squats (hands behind ur head and squatting)
squats
leg extensions
leg curls
front squats
week 3 and 4
warm up - prison squats (hands behind ur head and squatting)
squats
straight-leg deadlifts
leg extensions
leg presses

calves
week 1 and 2
standing calf raises
seated calf raises
donkey calf raises
week 3 and 4
leg press machine calf raises
standing one-leg calf raises
standing calf raises

abs:
when it comes to abs their are limitless possibilities
obliques - dumbbell side bends and twisting hanging leg raises
lowers abs - hanging leg raises or hanging bent knee raises
upper abs - crunches and roman chairs
lower and upper abs - seated leg tucks and cable crunches
upper abs and obliques - tristing crunches
**for abs i will let you decided on what exercises you want to do

For someone that isn't an experienced lifter? Are you ****ing kidding me?

P.S. You suck at squatting:

Bench: 215 Squat: 495 Deadlift: 315 Powerclean: 185

[robertfisher091]

For someone that isn't an experienced lifter? Are you ****ing kidding me?

P.S. You suck at squatting:

what the **** are u talking about

[dvldog4c]

OK. My goals are to bulk up/ add muscle mass. I'm looking for a good routine. Does anyone have some suggestions? Thanks in advance.

To keep things simple:

http://forum.bodybuilding.com/showth...hp?t=118920551

Do 3 sets of each of those 2x per week (Monday and Thursday), then increase it to 3x per week when you get used to it (M, W, F). Do this for 3-4 months constantly adding small weight increments each week and see where you're at. Pay particular attention to this so you don't injure yourself: http://forum.bodybuilding.com/showth...hp?t=112127931