Rate My New Mass Gaining/Bulking Routine

[SolidCarmine]

Started at 137, currently at 152, trying to get to 180.

Mon: Back
warm up with 20 pull ups and chin ups
lat pull down wide grip and close grip -3 sets of 12/10/8 after first set do a burn set( burn set is light weight and high reps)
dumbell/ cable row- 3 sets same as above with burn set
barbell row-4 sets( 2 sets over hand and 2 sets under hand)
straight arm lat pull down-3 sets
deadlift- 3 sets

Tues: Legs
warm up with 2 sets of jumping squats/ wall squats (as many/ as long as you can)
squat-4 sets
leg press-3 sets
quad extentions-4 sets with burn set
machine squat with 1 leg-3 sets
hamstring curl-4 sets
seated hamstring curl- 3 sets
good mornings-2 sets of 20
standing calf raise-4 sets of 15
seated calf raise-3 sets of 20

Weds: Chest
warm up 30 push ups
bench press-4 sets with burn set
incline bench press-3 sets
pec flye- 4 sets with burn set
incline pec flye- 3 sets
dumbell press-3 sets
decline dumbell press-3 sets
cable flye-4 sets with burn set
dumbell pullovers-3 sets

Thurs: Arms
warm up with light weight bicep curls and triceps extentions
standing bicep curl-4 sets with burn set
hammer curls-3 sets
seated incline dumbell curls- 3 sets
concentration curls-3 sets
over head tricep extentions- 3 sets
cable push downs- 3 sets with burn set
donkey kick backs - 4 sets
weighted dips- 4 sets
reg dips- 3 sets


Fri: Shoulders
warm up with shoulder rotator cuff raises or grab sum light dumbells and do a swimming motion with them..
push press (barbell or dumbell)-4 sets with burn set
front raises-3 sets
arnold press- 3 sets
dumbell side lateral raise-4 sets with burn set
cable lateral raise-3 sets
cable behind the back lateral raise-3 sets
dumbell lateral raise isometric hold- 30 secs
reverse pec deck flye- 4 sets with burn set
bent over reverse pec flye-3 sets
barbell shoulder shrugs- 4 sets
behind the back shoulder shrugs-3 sets
upright row-3 sets

[YrRndFit]

Started at 137, currently at 152, trying to get to 180.

Mon: Back
warm up with 20 pull ups and chin ups
lat pull down wide grip and close grip -3 sets of 12/10/8 after first set do a burn set( burn set is light weight and high reps)
dumbell/ cable row- 3 sets same as above with burn set
barbell row-4 sets( 2 sets over hand and 2 sets under hand)
straight arm lat pull down-3 sets
deadlift- 3 sets

Tues: Legs
warm up with 2 sets of jumping squats/ wall squats (as many/ as long as you can)
squat-4 sets
leg press-3 sets
quad extentions-4 sets with burn set
machine squat with 1 leg-3 sets
hamstring curl-4 sets
seated hamstring curl- 3 sets
good mornings-2 sets of 20
standing calf raise-4 sets of 15
seated calf raise-3 sets of 20

Weds: Chest
warm up 30 push ups
bench press-4 sets with burn set
incline bench press-3 sets
pec flye- 4 sets with burn set
incline pec flye- 3 sets
dumbell press-3 sets
decline dumbell press-3 sets
cable flye-4 sets with burn set
dumbell pullovers-3 sets

Thurs: Arms
warm up with light weight bicep curls and triceps extentions
standing bicep curl-4 sets with burn set
hammer curls-3 sets
seated incline dumbell curls- 3 sets
concentration curls-3 sets
over head tricep extentions- 3 sets
cable push downs- 3 sets with burn set
donkey kick backs - 4 sets
weighted dips- 4 sets
reg dips- 3 sets


Fri: Shoulders
warm up with shoulder rotator cuff raises or grab sum light dumbells and do a swimming motion with them..
push press (barbell or dumbell)-4 sets with burn set
front raises-3 sets
arnold press- 3 sets
dumbell side lateral raise-4 sets with burn set
cable lateral raise-3 sets
cable behind the back lateral raise-3 sets
dumbell lateral raise isometric hold- 30 secs
reverse pec deck flye- 4 sets with burn set
bent over reverse pec flye-3 sets
barbell shoulder shrugs- 4 sets
behind the back shoulder shrugs-3 sets
upright row-3 sets

Post diet

[SolidCarmine]

I don't count calories, I just eat the same thing everyday. I've been on HGH Releaser pills since I started lifting, I take GenF20 Plus, it's legal.

Meal 1: 3 eggs (scrambled) with hot sauce, Gold Standard Whey Protein Shake (48 grams/2 scoops with 16 ounces of milk), 2 hashbrowns and a Centrum Multi.

-Two HGH Releaser Pills-

Meal 2: Subway footlong, Italian BMT

Snack: Canned Tuna

Meal 3: 3 eggs (scrambled), 16 ouncs of milk, banana (Heard it'sgood for lactic acid)

-2 HGH Releaser Pills-

Meal 4: Steak from FoodMaxx, cook 9 minutes each side with Olive Oil on Medium heat

Snack: Apple

2 Scoops of Whey/16 Ounces Milk

And I drink a lot of water in between and try to snack. I just stopped taking Creatine, lost 4 pounds.

[11xray]

the entire thing looks good to me, but if i might make a suggestion cause i eat subway quite often cause its amazing, maybe dont eat the bmt because its been stated by the owners to me that its there least healthy sandwhich.

maybe go for the veggie delight? or even the over roasted ckn breast

[Mr.Lmnop]

Only need 12 sets per body group to gain size. 5-8 reps each. Stimulate the muscle, not annihilate it. Uhm, too much exercises, need to slim it down. Be in the gym no more than 1 hour. Did i say, stimulate the muscle, not annihilate it, yet?

Should be like..
Back:
- Deadlift
- Barbell Row
- Lat pull down
- Pull ups

Chest:
- Bench
- Incline Bench
- Dumbell Press
- Cable Crossovers

Arms:
- Dips
- Preacher Curl
- Hammer
- Tricep Pushdown
- Bicep Cable

Shoulder:
- Military Press
- Shoulder Press
- Front Lateral Raise
- Shrugs

Good luck.

PS: I made you green.

[YrRndFit]

I don't count calories, I just eat the same thing everyday. I've been on HGH Releaser pills since I started lifting, I take GenF20 Plus, it's legal.

Meal 1: 3 eggs (scrambled) with hot sauce, Gold Standard Whey Protein Shake (48 grams/2 scoops with 16 ounces of milk), 2 hashbrowns and a Centrum Multi.

-Two HGH Releaser Pills-

Meal 2: Subway footlong, Italian BMT

Snack: Canned Tuna

Meal 3: 3 eggs (scrambled), 16 ouncs of milk, banana (Heard it'sgood for lactic acid)

-2 HGH Releaser Pills-

Meal 4: Steak from FoodMaxx, cook 9 minutes each side with Olive Oil on Medium heat

Snack: Apple

2 Scoops of Whey/16 Ounces Milk

And I drink a lot of water in between and try to snack. I just stopped taking Creatine, lost 4 pounds.

That's not NEARLY enough food fir a mass gain diet. The only carbs I see are hashbrowns from your first meal, the bread from subway(which is probably a simple carb, the banana from meal 3, and the apple. You need A LOT more complex carbs, a little more protein, a lot more greens, and more healthy fats too. If I wanted to nit pick, the timing of your meals is off too. Also you don't really need whey before you go to bed, as it is fast absorbing. You want to stick to casein, or another slow digesting protein...PM me if you need more help planning

[spiderman997]

That's not NEARLY enough food fir a mass gain diet. The only carbs I see are hashbrowns from your first meal, the bread from subway(which is probably a simple carb, the banana from meal 3, and the apple. You need A LOT more complex carbs, a little more protein, a lot more greens, and more healthy fats too. If I wanted to nit pick, the timing of your meals is off too. Also you don't really need whey before you go to bed, as it is fast absorbing. You want to stick to casein, or another slow digesting protein...PM me if you need more help planning

Don't worry guys, I made him red.

OP get a higher frequency program and increase your caloric intake.

[SolidCarmine]

Only need 12 sets per body group to gain size. 5-8 reps each. Stimulate the muscle, not annihilate it. Uhm, too much exercises, need to slim it down. Be in the gym no more than 1 hour. Did i say, stimulate the muscle, not annihilate it, yet?

Should be like..
Back:
- Deadlift
- Barbell Row
- Lat pull down
- Pull ups

Chest:
- Bench
- Incline Bench
- Dumbell Press
- Cable Crossovers

Arms:
- Dips
- Preacher Curl
- Hammer
- Tricep Pushdown
- Bicep Cable

Shoulder:
- Military Press
- Shoulder Press
- Front Lateral Raise
- Shrugs

Good luck.

PS: I made you green.

Haha, thanks. Repped back as well. I'm just trying to bulk as fast as possible. I want to leave the gym sore everyyday, but I understand what you mean. I'll cut some of it out.

[SolidCarmine]

the entire thing looks good to me, but if i might make a suggestion cause i eat subway quite often cause its amazing, maybe dont eat the bmt because its been stated by the owners to me that its there least healthy sandwhich.

maybe go for the veggie delight? or even the over roasted ckn breast

I just get the BMT because it has 900 calories in it, and I ask them to put on all veggies. I usually get it after I lift. I was thinking, the more calories; the better?

[JoeSmoe32]

I don't count calories, I just eat the same thing everyday. I've been on HGH Releaser pills since I started lifting, I take GenF20 Plus, it's legal.

Should done your research. http://www.genf20.com/ingredients.html

The ingredients are almost ALL common bodybuilding amino acids and other bb supps like trib. Could have bought them all in bulk powder form for $50-$75 for a years supply with a known dosage compared to the $400 for GenF20 with proprietary blends of unknown dosages.

[SolidCarmine]

That's not NEARLY enough food fir a mass gain diet. The only carbs I see are hashbrowns from your first meal, the bread from subway(which is probably a simple carb, the banana from meal 3, and the apple. You need A LOT more complex carbs, a little more protein, a lot more greens, and more healthy fats too. If I wanted to nit pick, the timing of your meals is off too. Also you don't really need whey before you go to bed, as it is fast absorbing. You want to stick to casein, or another slow digesting protein...PM me if you need more help planning

Eating is honestly the hardest part of training, going to the gym and pushing around weights is no problem but getting the calories in is sometimes more daunting than the gym itself. I'm slowly trying to up the food intake, but even now, I feel ridiculously full.

[SolidCarmine]

Should done your research.

The ingredients are almost ALL common bodybuilding amino acids and other bb supps like trib. Could have bought them all in bulk powder form for $50-$75 for a years supply with a known dosage compared to the $400 for GenF20 with proprietary blends of unknown dosages.

I got them for free, my roommate gave them to me. Not a dime spent, and the only difference I've noticed is a rise in libido. Link to powder form?

[hiphop101]

your working triceps 3 days in a row

[YrRndFit]

Eating is honestly the hardest part of training, going to the gym and pushing around weights is no problem but getting the calories in is sometimes more daunting than the gym itself. I'm slowly trying to up the food intake, but even now, I feel ridiculously full.

Eating is definitely the hardest part. Just start slowly adding more and more each day. I'm on a bulk right now as well, you can check out my diet in my blog if you want. I actually adjusted it from that post, so I'm eating more complex carbs now and slightly less protein.

[bigsnakey]

looks good, hitting muscles 2x a week worked alot better for me and most people though, keep that in mind

[ggggllo]

Don't worry guys, I made him red.

OP get a higher frequency program and increase your caloric intake.

***git

[JoeSmoe32]

I got them for free, my roommate gave them to me. Not a dime spent, and the only difference I've noticed is a rise in libido. Link to powder form?

gj OP.

You can buy most supps in powder form for 1/2 the price of what most manufacturers charge. You need to know dosage and which products to what.

I get most of mine from purebulk.com (no affiliation / promoting / etc.) but there are many other places online to buy. There are 4 big distributors for raw supp materials that are responsible for ~98% of the supp materials in the US. Chances are any place you buy bulk powder will be buying from one of the distributors. By buying in bulk you get to take out the end manufactorer and the money they pay for advertising and you get the same stuff for dirt cheap.