Critique my exercise routine (bulking)

[Bradli2]

Hey, I'm just beginning to bulk up and would like some advice.

I've been eating the proper number of calories and macronutrients, but would like some advice on my exercises.

These are the exercises I have been doing for the past few week:

(everything 4x a week)

Biceps
- Alternating Dumbbell Curl (5 sets, 10 reps)
- Hammer Curls (5 sets, 10 reps)
- Dumbbell Concentration Curl (4 sets, 10 reps)

Triceps
- Skull crusher (4 sets, 8 - 10 reps)
- Dumbbell tricep kickback (4 sets 8 - 10 reps)
- Dumbbell tricep press (4 sets 8 - 10 reps)

Chest
- Dumbbell chest flies (3-4 sets, 10 – 15 reps)
- Dumbbell chest press (4 sets, 8 – 10 reps)
- Pushups (3 sets of 10 is the most I can do rn)

Abs
* 3 Sets each, 15 – 20 Reps
- Floor crunches
- Alternating abdominal kicks
- Alternating toe touch
- Reverse floor crunch

Thighs/Gluts
- Squats - I follow this video on youtube that includes split squats, sumo squats, jump squats, squat holds, and a jerking squat hold.

Back
- Pullups

If you guys have any advice regarding my workout regime, please let me know! And if you need to know any more information to help me, I'll try commenting as quickly as possible. Thanks a lot!

[RK42]

Sorry to be blunt, but that's awful. Way too many isolations for small muscles, while you're completely missing to train large parts of your body, like your back.

Every program should contain 6 core movements: Squat, hip hinge (typically some form of deadlift), horizontal pull (row), horizontal push (e.g. bench press), vertical pull (e.g. pull-up or chin-up), and vertical push (e.g. overhead press). Your program has only 2 of these 6.

Pick one of the programs from the stickies above your post, or another established novice program like Starting Strength.

[Bradli2]

Sorry to be blunt, but that's awful. Way too many isolations for small muscles, while you're completely missing to train large parts of your body, like your back.

Every program should contain 6 core movements: Squat, hip hinge (typically some form of deadlift), horizontal pull (row), horizontal push (e.g. bench press), vertical pull (e.g. pull-up or chin-up), and vertical push (e.g. overhead press). Your program has only 2 of these 6.

I forgot to add pullups/chinups, so I actually have 3.

Also besides squats, which other core movement do I have?

[hit1233]

holy fk 4x a week? if you just started working out do full body and if you are into it for quite some time you can move to splits.
Your one workout has 140 reps for just biceps. and you do 4 of these in a week. which means 560 reps of biceps in a week. That is EXTREMELY SEVERE overtraining if you are going heavy. I suggest go heavy and do a maximum of 80-90 reps for small muscles such as shoulder and arms and chuck in those compounds like RK said. barbell rows, dumbbell rows work back too. Lat pulldowns is nice for lats. I notice you dont use a barbell. if you have one use it for stuff like close grip bench in tris or barbell curls in bis and for back like i mentioned before. Chuck in leg press for legs and maybe some calves? Do some shoulder like OHP and dumbbell presses and raises. It won't look good or proportionate if you do arms and chest all day and will cause joint and posture issues. I was just pointing out ideas. To get a proper idea, if you are just starting out do some fierce 5 or 5x5 or upper/lower split routines.

[Bradli2]

holy fk 4x a week? if you just started working out do full body and if you are into it for quite some time you can move to splits.
Your one workout has 140 reps for just biceps. and you do 4 of these in a week. which means 560 reps of biceps in a week. That is EXTREMELY SEVERE overtraining if you are going heavy. I suggest go heavy and do a maximum of 80-90 reps for small muscles such as shoulder and arms and chuck in those compounds like RK said. barbell rows, dumbbell rows work back too. Lat pulldowns is nice for lats. I notice you dont use a barbell. if you have one use it for stuff like close grip bench in tris or barbell curls in bis and for back like i mentioned before. Chuck in leg press for legs and maybe some calves? Do some shoulder like OHP and dumbbell presses and raises. It won't look good or proportionate if you do arms and chest all day and will cause joint and posture issues. I was just pointing out ideas. To get a proper idea, if you are just starting out do some fierce 5 or 5x5 or upper/lower split routines.

Thank you for the advice! I don't own a barbell, so I guess I'll have to go buy one.

[cjr169]

how i feel reading these threads

[JimNTL]

I think you might want to do some shoulder exercise.

[TheGymJim]

Please throw this in the bin and get on a real routine. I don't even know where to start. He's dead, Jim. There's no saving it.