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  1. #1
    Registered User Yazy19's Avatar
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    I found Ulisses routine and thinking of trying it but is it any good?(Full routine)

    First of all ignore my rep some bastard had the nerve to give me red beacuse I proved him wrong... but anyways I am thinking of switching my 3 day split to a 4/5 split I been working out for 1 month and 2 weeks while bulking and I found this workout program from this bodybuilder named Ulisses Jr I was wondering if you guys think it is any good here is the schedule ofcourse ill switch the weight for my weight and all.. and on saturday I would train my weakness I think I could recover fast enough since I am only 18 years old (excuse my poor english)
    also see if there is anything missing in the workout plan. I am takeing my bodybuilding serious so dont assume that I am trolling


    Monday: Back/Calves
    Pullups 4 x 12 to 15
    Pulldowns 4 x 12 to 15
    Barbell Row 4 x 12 to 15
    Cable Row 4x 12 to 15
    Pullovers 4 x 12 to 15
    Seated Calf Raises 4 x 15
    Standing Calf Raises 4 x 15
    Donkey Calf Raises 4 x 15

    Tuesday: Quads/Hamstrings
    Leg Extension & Leg Curl ( Superset ) 4 x 15
    Squats & Seated Leg Curl ( Superset ) 4 x 15
    Leg Press & Standing Leg Curl ( Superset ) 4 x 15
    Hack Squats & Stiff Leg Deadlifts ( Superset ) 4 x 15

    Wednesday: Rest Day
    Recovery

    Thursday: Shoulders/Biceps
    Dumbbell Shoulder Press 4 x 15
    Military Press 4 x 15
    Lateral Raises 4 x 15
    Front Raises 4 x 15
    Rear Raises 4 x 15
    Barbell Curls 4 x 15
    Dumbbell Curls 4 x 15
    Hammer Curls 4 x15
    Friday: Chest/Triceps/Calves
    Incline Chest Press 4 x15
    Flat Bench Press 4 x15
    Dumbbell Flys 4 x15
    Cable Crossovers 4 x15
    Tricep Rope Pressdowns 3 x 12 to 15
    Weighted Dips (90lbs) 3 x 12 to 15
    Superset V-Bar Pressdowns & Diamond Pressup to finish 3 x 12 to 15
    Seated Calf Raises 4 x 15
    Standing Calf Raises 4 x 15
    Donkey Calf Raises 4 x 15

    Saturday: Wild Card
    It is usually a wild card day. If I need to work on a lagging body part then I’ll use Saturday to do it. Abs is done 1st thing in the morning on an empty stomach every other day. So on my wild card day I would either do Hamstrings and Calves or Shoulders. These are the areas I usually work on. My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!

    Sunday: Rest Day
    Recovery
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  2. #2
    EricTheConqueror batman37's Avatar
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    This looks like a LOT of volume for a natty trainer.

    How experienced are you?

    If you are fairly new then use a full body routine that allows you to hit body parts multiple times a week since you don't need much volume and you will recover quickly.

    Eat lots. You need to put on some mass.
    *****://www.facebook.com/Erictheconqueror

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    -Having a big tool box is great but it means nothing if you lack a set of standard screwdrivers and a hammer.
    -The Pareto principle: 80% of the effects are from 20% of causes. All the other small details will only affect a small portion of results, 80% of causes will contribute to 20% of the effects.

    RIPPETOE-STARTING STRENGTH FAQ
    http://forum.bodybuilding.com/showthread.php?t=998224&pagenumber=
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  3. #3
    Registered User Yazy19's Avatar
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    Forgot to space between the Thursday and Friday workout...
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  4. #4
    Banned mrmrbill's Avatar
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    Originally Posted by Yazy19 View Post
    My main goal is to build a complete physique so size is not my priority. Size will come with age but aesthethics and symmetry will not come with age it comes by working on my weak points!
    Size isn't going to come w/ age, with that kind of split and volume at 6'2", 155lbs. To work on aesthetics and symmetry, you need to have something to work with. You don't have any significant LBM to work with.

    If you're gonna sculpt this:



    ... you need some o' this:

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  5. #5
    Registered User Yazy19's Avatar
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    Atm I'm doing
    Monday Chest/Tri/Shoulder
    Dumbell chest press 4 x 15
    Incline Shoulder press 4 x 15
    Tricep push down 4 x 15

    Wednesday Legs
    Leg press 4 x 15
    Leg extension 4 x 15
    Standing Calves Raise 4 x 15

    Friday Back and Bicep
    Chin ups 3 x 4 (I suck at this)
    Dumbell back rows 3 x 15
    Incline dumbell curls 4 x 15
    Lats pull down 4 x 15
    Seated cable rows 4 x 15

    And I do my abs Mon,Wed,Fri right after my workout by working upper,Lower,bleeks

    I been doing this for 1 month and 2week dint gain way to mutch mass and I dont feel sore after the workout really I always give 100% not sure if I need some more exerice in my workout please help anyone
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  6. #6
    Registered User Yazy19's Avatar
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    Yo yo yo.. I just copied the whole article. So that aesthethics and symmetry was not referring to me. I know I dont have anything to work with Im just a random skinny black male that is trying to become strong...
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  7. #7
    Banned mrmrbill's Avatar
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    Originally Posted by Yazy19 View Post
    I been doing this for 1 month and 2week dint gain way to mutch mass and I dont feel sore after the workout really I always give 100% not sure if I need some more exerice in my workout
    6 weeks is just "a day" in the bigger scope of what you're starting. A simple program and lots of food will help you more at this stage -- the beginning stage of what will hopefully be a long and prosperous bodybuilding journey for you. Here are a couple routines to start, the first is a little more strength-focused, the second is more mass-focused:

    http://forum.bodybuilding.com/showth...hp?t=112649251

    http://forum.bodybuilding.com/showthread.php?t=4195843
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