So I am trying to bulk (I am also eating very well, massive amounts).. Here is the routine I pieced together (mon/wed/fri ; same routine).. Will this work for bulking? Thanks!
Seated Behind The Neck Press - 3x10
Bench Press - 3x12
Bent Over Row - 3x12
Standing Curl - 2x12
Squat - 1x20 (deep breaths)
Dumbbell Pullover - 1x20
Regular/Stiff Leg Deads - 1x20
Dumbbell Pullover 1x15
Calf Raise - 3x20
Thoughts, ideas, advice, etc?
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07-03-2007, 11:36 AM #1
- Join Date: Jun 2007
- Location: Escondido, California, United States
- Age: 37
- Posts: 168
- Rep Power: 213
Critique my 3-Day Split Bulking Routine..
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07-03-2007, 02:20 PM #2
- Join Date: Aug 2006
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 1,814
- Rep Power: 577
Personally i don't think it's that great for the same workout 3x a week and i don't really like the sets/reps scheme but others may have some more useful advice. Not sure if it will be a huge help but here is the routine i currently use:
Workout A:
3X5 Squat
3X5 Bench
2X5 Deads
3X8 Chins
3X8 One arm DB Rows
3X8 Lateral Raises
3X8 Dips
3X8 Pulldowns
3X12 Decline Weighted Crunches
3X12 Calf Raises
Workout B:
3X5 Leg Press
3X5 Military Press
3X5 Barbell Rows
3X8 Incline DB Press
3X8 Curl Variation
3X8 Pullups
3X8 Shrugs
3X8 Pushdowns
3X12 Hanging Leg Raises
3X12 Seated Calf Raises
I alternate those workouts 3 days a week i.e. Mon-Wed-Fri
What Kind of weight are you planning to use on your exercises? And what is your scheme of progression?Live dangerously and you live right.
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07-03-2007, 03:12 PM #3
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07-03-2007, 04:41 PM #4
- Join Date: Aug 2006
- Location: United Kingdom (Great Britain)
- Age: 40
- Posts: 1,814
- Rep Power: 577
No offence but i can't imagine you lifting particularly heavy with those rep schemes and adding 5lbs a week, i'd change the sets/reps to 3X5 for your basic heavy compounds and some higher rep work for the isolation stuff. I'm not sure how advanced you are but my routine is fairly high volume which is optimized for my personal benefit, you can give it a try if you like but i'm not sure how it would work for yourself.
Live dangerously and you live right.
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07-03-2007, 05:03 PM #5
- Join Date: Jun 2007
- Location: Escondido, California, United States
- Age: 37
- Posts: 168
- Rep Power: 213
I have done a lot of 3x5 and 5x5 routines in the past, I'm just trying something new for this next month. I am not sure if you are familiar with the 1x20 for the squat and deadlift, but they are part of the 20squat workout... I perform each exercise at my 10rep weight, but pump out 20 (mental, deep breathing between reps technique). I am pretty much completing each of these exercises to total failure.
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07-04-2007, 03:20 AM #6
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07-05-2007, 04:09 PM #7
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