Rate my weekly routine (tips and advice always welcome)

[Airburn]

Hello guys , My goal is to bulk up and get to about 210lbs heres my stats

6-2
190 lbs
13%BF

D1 Chest Biceps Abs
D2 Back Shoulders Abs
D3 Legs Forearms
D4 Chest Biceps Abs
D5 Back Shoulders Abs
D6 R
D7 Legs Forearms

If you can help to improve my routine and give any tips or advice , I would thank you so much

Day1 - Chest/Biceps/Abs

Chest - Dips 5X10
- PushUps 6X20
- Bench Press 5X 8-10
Biceps - Machine Cable Curls - 6X10
- one handed curls -5x10
- Chin ups - 4x6

Day2 - Back/Shoulders/Abs

Back - Pull ups - 6x8
- Machine Pulldowns - 5x10
- Rows Cable - 6x10
- Rows Machine -4x10
Shoulders - Millitary Press 5x10
- Barrels Shoulders Press 4x8

Day3 - Legs/Forearms

Legs - Squats 5x8-12
- Deadlifts 5x8-12
- Machine Legs Press 4x10

D4 - Same as d1
D5 - Same as d2
D6- R
D7 - same as d3

so what do you guys think and What can I do to improve it and whats missing or maybe something that im missing here , thanks for any help!

[jhew86]

Seems like a lot of volume. How long have you been training?

[Airburn]

Iv been training for about 2 and half Months and gained about 8lbs , So your saying its to much Reps/Sets or just to much overall Number of exrecise , Do you think this could be over training?
what would you advice me to cut down on and how?

thanks for the help man

[jhew86]

Just seems like a lot of sets per bodypart. For example, you're doing 16 sets of chest one day, and then 11 sets of lats and 10 sets of mid trap another day. I'm not saying that high volume training is not effective, it just isn't sustainable in the long term and lifters tend to plateau after a short period of time. If you are periodizing your training than this makes sense, however, if you are planning on a long term hypertrophy phase, for a bulk perhaps, this may not be the most efficient strategy to train each muscle group. maybe try the following suggested changes to the routine:


Chest
- Bench Press 4X 10
- Dips 3X8
Biceps
- Chin ups - 2x failure
-Barbell Curls 3x8

Day2 - Back/Shoulders/Abs

Back
- Pull ups - 6x8
- Rows Cable - 6x10
Shoulders - Millitary Press 5x10


Day3 - Legs/Forearms

Legs - Squats 5x8-12
- Deadlifts 3x10
- Machine Legs Press 4x10

Again, not perfect but just a suggestion. You don't have to follow it, only a humble opinion. -cheers.

[dday39]

needs more abz

[Airburn]

thanks for the advice Im feeling worn out after those long sets , I will def cut down on those sets thanks for the help ,
any more advice or something missing ?