Take a look at this workout routine ?

[samjones19]

I'm 17 years old,6ft,11st and looking to bulk up. I'm looking to make some serious mass gainzzzzz.

Basically I've been training properly for about 7 months now,just working chest Monday,back Tuesday ect.

But I found this workout routine and I just wanted to hear what you think ?

....

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off


Biceps

Incline dumbbell curls

1×10 warmup set
1×6-8
EZ-curl barbell curls

1×10 warmup set
1×6-8
Nautilus curls

1×10 warmup set
1×6-8
Triceps

Triceps pushdown

1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions

1×12 warmup set
1×8-10
Back & Read Delt

Hammer Strength pulldowns

1×15 warmup set
1×12 warmup set
1×8-10
Barbell rows

1×12 warmup set
1×8-10
Hammer Strength one-arm rows

1×8-10
Cable rows (overhand grip)

1×8-10
Hammer Strength rear-delt machine

1×8-10
Bent-over dumbell raises

1×8-10
Hyperextensions

1×10-12
Deadlifts

1×8 warmup
1×8
Chest

Incline barbell press

1×12 warmup set
1×8 warmup set
1×8
Hammer Strength seated bench presses

1×10 warmup set
1×6-8
Incline dumbbell flyes

1×10 warmup set
1×8
Cable crossovers

1×10-12
Shoulders

Smith machine presses

1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals

1×12 warmup set
1×8-10
One-arm cable laterals

1×20 warmup set
1×8-10
Dumbbell Shrugs

1×12 warmup set
1×10-12
Legs

Leg extensions

1×15 warmup set
1×12 warmup set
1×10-12
Leg presses

1×12 warmup set
1×12 warmup set
1×10-12
Hack squats

1×12 warmup set
1×10-12
Lying leg curls

1×10-12 warmup set
1×10-12
Stiff-legged deadlifts

1×8-10
Single-leg curls

1×8-10
Standing calf raises

1×10-12 warmup set
1×10-12
Seated calf raises

1×8-10

[naich]

frequency>volume
hit each muscle group twice a week

[lovellman]

You've done it wrong. Get on Full body 7x per fortnight frequency to begin. Run this for a bulk&cut run. Then switch to a 3ON/1OFF Split with Chest/Arms, Legs/Abs, Back/Delts.

Also.. 1 set per exercise is pointless.

[samjones19]

frequency>volume
hit each muscle group twice a week

Any planned workout routines you could show me for a twice a week muscle hit ?

[AlexRyan1]

Any planned workout routines you could show me for a twice a week muscle hit ?

just search these cba to post links
arnolds fullbody routine for beginners
lyles generic bulking routine
babylovers starting strength
allpros
phat
ppl

theres so many just chose a half decent programme and be consistent

[BodySculpter96]

Any planned workout routines you could show me for a twice a week muscle hit ?

Upper/Lower

Monday:Upper day

3 sets Incline dumbell bench 8 reps
3 sets cable chest flyes 12 reps
3 sets pullups 8 reps
3 sets cable rows 12 reps
3 sets dulbell press 10 reps
3 sets lateral raises
3 Supersets : Barbell curls and overhead tricep extensions 10 reps on both

Thuesday:
Lower day

3 sets leg extension 12 reps
4 sets Squats 8 reps
3 sets Leg Press 20 reps
3 sets Leg Curl 6 reps
3 sets SLD 10 reps


wednsday
off


Thursday: Upper day same as monday
friday: Lower day same as thuesday

saturday and sunday off



Brb Brosplits for months minimal results
brb Upper/lower Having people telling me daily i look much bigger in only a month

[Oggie22]

Any planned workout routines you could show me for a twice a week muscle hit ?

http://forum.bodybuilding.com/showth...hp?t=149907463

Look at full-body, Upper/Lower and P/P/L routines.

[kosich]

Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off


Why don't you do chest/back in one day and delts/arms on the following day?

Delts/tri's are worked indirectly on bench, there is also bicep work on most of the back exercises so.. They will recover right before you hit them directly= All kindz of gainzzz aaallll kindz.

You can check out BLSS/Madcows aswell, those are some good routines for beginners too.