my routine... could use a little help...

[spoonman69]

Mon. Chest/triceps
Flat BB bench press 15 10 6 3 1
Incline DB Bench press 3 x 8
butterflys 10 8 6
Skullcrushers 15 10 6 3 1
Close grip bench press 10 8 6
pushdown 4 x 8
Leaning forward weighted dips 3 sets fatigued
abs

Tues. HIIT cardio Trainning

Wed. Legs/Shoulders
Military press 15 8 6 4
DB Side lateral 10 8 6
reverse flys 10 8 6
shrugs 10 8 6
leg press 15 8 6 4
standing clave raises 10 8 6
lunges 10 8 6



Thur. HIIT cardio Trainning

Fri. Back/ biceps
BB bicep curl 10 8 6
DB Hammer curl 10 8 6
concentrated curls 10 8 6
DB Shrugs 10 8 6
bent over rows 10 8 6
lat pull downs 10 8 6
superman 10 10 10
abs

Sat and Sun rest...

im trying to bulk right now and get bigger so this is what i think im gonna start doing when it comes to monday buit i think it need some adjucements espically with me leg/ shoulder day....
all help will greatly be appreciated and if my routine complete ly stinks plz help me make it better or give me a goood one for bulking.....
insted of 10 8 6 would 8 6 4 be better? or even 6 4 2?

[LRTF2005]

do not alternate chest and tris exercises finish with chest and move to tris
a good choice of exercises though

leg press and lunges both do not work hamstrings that much you need a hams exercise SLDL or GHR or leg curls and same as chest day why alternating it is better to keep the blood flowing to one area especially when the two areas are far from each other like legs and shoulders

finish with back and move to biceps, do not alternate

[spoonman69]

should i take leg press of lunges out and add a ham workout? r should i leave both of them and add a ham workout?
thankyou
Doug

[pharm]

I am not an expert, but....

I personally don't do close grip bench and skullcrushers each workout. Both are considered "mass" building. I alternate doing one or the other.
With the pushdowns, I use the straight bar, do two sets reg. and two sets reverse grip.

I know everyone says this, but you should try to squat. I have like two months ago and can tell my legs have grown.
I do squats - 1 warm-up set, 3 working sets 8-10.
Leg presses 2-3 sets 6-8 reps.
I then go to SLDL - I am weak here and only do bar +10-20.
Finish off with ham curl machine.
THen go to calves - Or work in calves while on leg press machine.

then slow walking/elliptical machine for cool down.

I think it is important to have variety, have an 2-3 exercises per body part in mind and alternate, not the same thing every week. I adjust my workout while I'm there, based upon weights/areas/machines that are busy, I do the other exercise and get my workout done <45 min.

[spoonman69]

thnx for the advie ill put that to use

[Grant73]

Mon. Chest/triceps
Flat BB bench press 15 10 6 3 1
Incline DB Bench press 3 x 8
butterflys 10 8 6
Skullcrushers 15 10 6 3 1
Close grip bench press 10 8 6
pushdown 4 x 8
Leaning forward weighted dips 3 sets fatigued
abs

Tues. HIIT cardio Trainning

Wed. Legs/Shoulders
Military press 15 8 6 4
DB Side lateral 10 8 6
reverse flys 10 8 6
shrugs 10 8 6
leg press 15 8 6 4
standing clave raises 10 8 6
lunges 10 8 6



Thur. HIIT cardio Trainning

Fri. Back/ biceps
BB bicep curl 10 8 6
DB Hammer curl 10 8 6
concentrated curls 10 8 6
DB Shrugs 10 8 6
bent over rows 10 8 6
lat pull downs 10 8 6
superman 10 10 10
abs

Sat and Sun rest...

im trying to bulk right now and get bigger so this is what i think im gonna start doing when it comes to monday buit i think it need some adjucements espically with me leg/ shoulder day....
all help will greatly be appreciated and if my routine complete ly stinks plz help me make it better or give me a goood one for bulking.....
insted of 10 8 6 would 8 6 4 be better? or even 6 4 2?

I have a few suggestions. Switch your Wed and Fri or Wed and Monday. Seperate your leg and back day as much as possible. Add deads to your back day and Squats to your leg day. You may have to do one of these movments light and the other hvy. Alternate every 4-6 weeks. Do not do HIIT the day before or day after legs. Do your back exercises before bis.
Here is an example of the new split.
Mon
Back/Bis do HIIT right after training
Wed
Chest Tris do HIIT right after training
Fri Leg/Shoulders
Sat. Do light Cardio such as walking outside or on a treadmill. If using a treadmill vary the inclines but walk at a slow to moderate speed. 3-3.5 MPH should be okay. Walk for about 30-45min.