4 day routine, critique it up please! I want to gain some bulk and need assistance!

[zacappleby]

Alright, first off I HATE LEGS! So I add them in with my other days and I try to superset everything (resulting with no sitting down or breaks, my breaks are bodyweight lifts or an ab workout)

So my week looks like this (Whatever A, B, C, D is doesn't matter, they are either shoulders, back, arms, or chest)
Week 1
Monday - A
Tuesday - B
Wednesday - C
Thursday - D
Friday - A
Saturday - B
Sunday - Rest
Week 2
Monday - C
Tuesday - D
Wednesday - A
Thursday - B
Friday - C
Saturday - D
Sunday - Rest

My list of workouts consist of the following, and I mix and match them differently every month to keep the muscles guessing.

Biceps
Dumbbell Curls (Standing)
Barbell Curls Close Grip (Hands Together)
Barbell Curls Normal Grip (Just Wider Then Body)
Barbell Curls Wide Grip (Make ‘em Wide)
Hammer Dumbbell Curls (Thumb Up’s)
Incline Dumbbell Curls
Seated Dumbbell Curls (Both Arms Same Time)
Concentration Curls
Preacher Curls
Hammer Dumbbell Curls Across the Chest

Triceps
Rope Tri’s
Handle Tri’s Palm Down
Handle Tri’s Palm Up
Tri Cable Pressdown Palm Down
Tri Cable Pressdown Palm up
Lying Cross Face Tri Extension
Lying Dumbbell Extensions
Close Grip Bench
Reverse Grip Bench

Forearms
Reverse Preacher Curls
One Arm Cable Reverse Curls

Chest
Flat Bench
Dumbbell Flat Bench
Dumbbell Incline
Dumbbell Flat Bench Alternating Arms
Cable Flys (Straight Even)
Cable Flys Scoops
Cable Flys On Bench (Incline flys)
Straight Arm Pullovers
One-Arm Cable Pull Downs (Serratus workout)
Dumbbell Flys (Flat, Incline, Decline)
Incline Bench
Decline Dumbbells

Shoulders
Standing Lateral Raises (Like Pouring a Pitcher of beer)
One-Arm Cross Cable Laterals (Grip Behind the Back)
Behind The Neck Press (Smith Machine Bar Should Look Like It’s Goin Threw Your Ears)
Dumbbell Press
Barbell Press
Reverse Overhead Dumbbell Laterals (Arms Straight Out to Clapping Above Head)
Front Dumbbell Raises
Seated Bent-Over Dumbbell Laterals (Like a Bird Flying)
Seated Lateral Raises
Upright Rows (Dumbbell or Barbell)
Dumbbell Shrugs
Barbell Shrugs (Wide and Close Grip)
Barbell Shrugs (Behind the Back)
Arnolds
Reverse Grip Dumbbell Press

Back
Bent-Over Barbell Rows
T-Bar Rows
One-Arm Dumbbell Rows
Seated Cable Rows (Close Grip, Split Handles, and Long Bar Wide Grip)
Dead Lifts
Good Mornings
Lat Pull Downs (Close Grip and Wide Grip)

Upper Legs
½ Ball Belly Down Smith Machine Squats (Toes Forward and Toes Out) (Toes Out Does Inner Thighs)
Front Squats (Focuses Outside Quads) (Place a 2 ½ lb Plate Under Heals)
Sissy Squats (Feet Close Together, Hold Onto Something, Be on your toes)
Leg Press (Toes Forward and Toes Out)
Lunges
Straight-Leg Deadlift (Hamstring/Glutes/LowerBack)
Leg Extensions (1 Leg at a Time)
Double ½ ball Squats
½ Ball Single Leg Squat/GoodMorning Mix on Smith Machine
½ Ball Under Both Feed Side to Side Squats
Barbell in Corner Standing on ½ ball Explosion Single Arm Press

Lower Legs
Calf Raises on Leg press Machine (Toes In, Toes Forward, Toes Out)
One Leg Standing Calf Raises on Smith Machine
½ Ball Belly Up Calf Raises
BodyWeight Lifts
Hanging Serratus Crunches
Dips Multiple variations (Tri’s & Chest) (Weighted with 70-100 lbs added)
Pull Ups Wide Grip
Close-Grip Chin up’s
Behind The Head Pull Ups
Pull Ups With Legs/Feet Straight Out (Works Your Abs Too)
Weighted Pull ups (25-55 lbs added)

Abs and Extras
Reverse Incline Crunches
Windmills (Helps With Building the V Look on Abs)
Seated Leg Tuck (With Weight Between the Feet)
Seated Leg Curls (With Weight Between the Feet)
Barbell In Corner Standing on ½ Ball Twists
SuperMan Rear Leg Scissors (Lay on Stomach Lift, Lift Chest Off Ground and Scissor Legs) (Hands May Be Under Thighs If Needed) (Works the Glutes)
Ab Double Compression (Balance on the Butt Leaning Back as You Extend Your Legs Away From Chest, Bringing Legs to Chest and Learning Forward at Same time)
The Wheel (On Knees and or Standing) (Knee’s Together and Closer to Front of Mat is More Difficult)
Leg Kick Up Machine (Keep Abs Flexed)
Double ½ ball wall walks


Those being the exercises I do, here is what an Arm Day would look like for me.

Arm Day:
Dumbbell Curls 3x10
Rope Tri’s 3x10
Barbbell Curls (rotating grips with each set) doing 3x10 of each
(I normally start close, then mid, then wide)
Tri’s Cable Palm (using handle 1hand)down 3x10
Tri’s Cable (using handle 1hand)Palm up 3x10
Hammer Dumbbell Curls 3x10
Tri Cable (Heavy) with the curl looking bar that doesn’t rotate. 3x10
Seated Dumbbell Curls (Both Arms same time) 3x10
Close Grip Bench 10, 8, 6, 4
Concentration Curls 3x10
Reverse Grip Bench 10, 8, 6. 4
Dips 100 (total)

That is a normal day, you can add some of the other workout’s I listed on the other sheet in, or take some of these out and what not.

I superset everything remember that, and when doing Cable tri’s always bend slightly forward to engage your core (extra ab workout)

So a day would go like this
1 set dumbbell curls
1 set rope tri’s
10 dips
1 set dumbbell curls
1 set rope tri’s
10 dips
1 set dumbbell curls
1 set rope tri’s
10 dips
Then Barbell Curls close grip
Tri cables palm down
Dips
Barbbell Curls med grip
Tri cables palm down
Dips
Barbbell curls Wide grip
Tri’s
Dips
(repeating the barbells till ya have 3x10 in each close, wide, and med and just adding a new tri to the rotation as the other one’s sets are complete)
So Arms you can also use the other lifts in the place of any of this just keep the rotation.
Bi – Tri – Dips - Rotating, shouldn’t need a break ever cuz your down time is walking to next area and doing dips’ (slow controlled dip’s**) Also you can do every other arm day with weighted dip’s at the END of your workout at an extra.


Following Arms I normally do Shoulders which my should day would look like this

Shoulders:
Standing Lateral Raises (Like Pouring a Pitcher of beer) 3x8
Leg Press Machine (HEAVY) 10 warm up, Then what ever it takes to do 16 4x4, 6,4,4,2
Dumbbell Press Seated 3x8
Leg Extensions (1 Leg at a Time) 3x10 (Use that machine)
Reverse Grip Dumbbell Press 3x8
Behind The Neck Press (Smith Machine Bar Should Look Like It’s Goin Threw Your Ears) 3x8
Lunges 3x10
Arnolds 3x8
Smith Machine Shrugs Behind the back 3x8
Smith Machine Shrugs normal 4x8 (use the dead lift alternating hand grips, so do 2x8 with each grip)
Upright Rows (Dumbbell or Barbell) 3x8
Seated Bent-Over Dumbbell Laterals 3x8
Seated Lateral Raises3x5
Dumbbell Shrugs 3x12
Front Dumbbell Raises 3x8
Windmills (Helps With Building the V Look on Abs) 3x8
Seated Leg Tuck (With Weight Between the Feet) 3x8
Seated Leg Curls (With Weight Between the Feet) 3x7
With the leg tuck/curl, I use a 15 or 20 lb dumbbell between my feet, and do 8 tucks, then go right into 7 curls for a set of 15.

So Shoulder day my favorite hands down

-Start with super setting the Standing Lateral Raises/Leg Presses
-Then Dumbbell Press/Leg Extensions
-Reverse Grip Dumbbell Press
-Behind the Neck press/Lunges
-Arnolds/Behind back Shrugs/Seated leg tucks & curls
-Normal Shrugs/Upright Rows/Windmills (8 each side)
-Seated Bent-over dumbbell Laterals/Seated Laterals/Dumbbell Shrugs/Front Raises (do 1 super set, take minute break, and so on till all 3 are done with this)

Next I hit the back

Back Day (some legs) this is also best cardio day if you hit it hard)
Dead Lift warm up 10, then 24 reps (4x6, 6x4, 3x8 you choose I normally do 8, 6, 6, 4)
½ Ball Squats warm up 10, then 24 reps (4x6, 6x4, 3x8 you choose I normally do 8, 6, 6,4)
Good Mornings warm up 10, then 3x8
½ Ball 1 leg Squat / Good morning type lift
T-bar cable row (straight) 3x8 (monkey grip)
Calf Raises on ½ ball (belly up just stand on one leg and do some calf raises)
Wide Grip cable row 3x8 (monkey grip)
Double ½ ball (one on top of another) Squats 3x12
T-bar Cable pull downs 3x8 (monkey grip)
Calf Raises on leg press machine 3x12 for all sets (HEAVY) Toes pointed inward (so toes touch heals apart) Toes straight (put both feet close together and touching), Toes pointed outwards (have heals touching and toes outwards)
Wide Grip Cable pull dows 3x8 (monkey grip)
Bent over rows on smith machine - Normal grip and reverse grip 3x8
Pull up’s 100.
Pull up’s do Wide grip, Tbar grip (toss the tbar over the pull up bar so its like a close grip pull up and you do like 8 one side, then turn around and do 8 to the other side next time), Close grip feet up (lower abs)

So Back Day goes
Back
Legs
Pull ups.

Rotating between ‘em

And then Chest

Chest

Flat Bench – warm up 10, with feet up. 8, 6, 4, 4, 2 then back up to the same weight you did 8 with and now do 6, and then do 8 of what you did your warm up with and put your feet back up.
Dumbbell Incline 3x8
Cable Flys On Bench (Incline flys)
Cable Flys (Straight Even)
Cable Flys Scoops (cable’s at the lowest they go)
Straight Arm Pullovers
Dumbbell Flat Bench
Dumbbell Flat Bench Alternating Arms
One-Arm Cable Pull Downs (Serratus workout)

During flies have you arm’s at a locked 45 degree angle.

Between fly sets I do an ab workout. So if I am at straight flies, I leave the cable there, I do one side at a time. You stand in the middle between the cables, hold 1 of the handles with both hands straight out in front of your body (facing same direction you would if you were doing flies so not towards the machine) and twist. So twist to the left if the handle comes from the right, and keep arms out. (if I pull the right handle, my right hand is on the bottom and I place my left hand over the top of it, locking the right arm more so than my left if that makes any sense)


And at the end of every day I do the same 'ol ab workout a quick 10 minute burst.

Wheel – 10
Ab Double Compression (Balance on the Butt Leaning Back as You Extend Your Legs Away From Chest, Bringing Legs to Chest and Learning Forward at Same time) – 12
Leg Kick Up Machine (Keep Abs Flexed) – 10
Double ½ ball wall walks – 6

3 sets no break between, (So wheel, double compress, Leg kick, double 1/2 ball repeat)



So this is what my typical workout looks like, I am trying to bulk up and was wondering if by continuing this I could gain more mass or what I should change up .... I don't know comments, tips, pointers all would be great! thanks!

[zacappleby]

^^ bump

[james0566]

the worst routine i've seen in a while. too bad to comment on. do something else

[Ernie623]

Alright, first off I HATE LEGS!
Week 1
Monday - A
Tuesday - B
Wednesday - C
Thursday - D
Friday - A
Saturday - B
Sunday - Rest
Week 2
Monday - C
Tuesday - D
Wednesday - A
Thursday - B
Friday - C
Saturday - D
Sunday - Rest

My list of workouts consist of the following, and I mix and match them differently every month to keep the muscles guessing.

Stopped reading about here. Anytime somebody says they hate legs is not a good start. It's half your f*cking body, yet even without reading ahead I'd put the house on you having a day for arms alone.
Working out 6 days out of 7 is simply overkill, you don't get big and strong from lifting weights, you get big and strong from RECOVERING from lifting weights.

Don't buy into that crap about switching exercises to keep your muscles guessing, its BS.

At 147 lbs, follow a routine designed by someone who knows what they're doing. Eat like a starving African. Sleep like a homeless man.