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  1. #1
    Registered User noitsnot's Avatar
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    Thoughts on my routine?

    I've been using this routine for a few months and wanted to get some feedback on it. I'm 31 and started lifting around a year ago. Bounced around between a handful of programs but this is the one that I eventually stuck with. I like working out at home so I just have access to free weights a bench and a pull up bar.

    My workouts tend to take 90-120 minutes, generally I pause to eat something about halfway through if I'm starting to feel too drained.

    For all lifts, I'm trying to stay around 8-10 reps per set. I was progressing on most lifts until I started cutting and since then, have been maintaining my strength. I'm doing this M, W, F in an ABA, BAB manner.

    Overhead press - 4
    weighted pull up - 3
    incline press (DB) - 3
    curl (2-3 EZ bar and 2 DB incline)
    close grip bench - 3
    Deadlift - 3
    rev fly - 2/3
    calf raises - 2/3

    Bench press - 4
    Weighted chin ups - 3
    weighted chest dips - 3
    side lat raise - 3
    fly (done on the floor) - 2/3
    Bent over rows - 3
    DB face pulls - 2/3
    squats - 3


    I'm about to go on a 2 week vacation for my wedding.honeymoon but I'm looking to bulk when I get back and I'm wondering if I should stick with this or do another program (considering ICF)
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  2. #2
    49 going on 36 PurmaBulker1984's Avatar
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    PurmaBulker1984 is offline
    Originally Posted by noitsnot View Post
    I've been using this routine for a few months and wanted to get some feedback on it. I'm 31 and started lifting around a year ago. Bounced around between a handful of programs but this is the one that I eventually stuck with. I like working out at home so I just have access to free weights a bench and a pull up bar.

    My workouts tend to take 90-120 minutes, generally I pause to eat something about halfway through if I'm starting to feel too drained.

    For all lifts, I'm trying to stay around 8-10 reps per set. I was progressing on most lifts until I started cutting and since then, have been maintaining my strength. I'm doing this M, W, F in an ABA, BAB manner.

    Overhead press - 4
    weighted pull up - 3
    incline press (DB) - 3
    curl (2-3 EZ bar and 2 DB incline)
    close grip bench - 3
    Deadlift - 3
    rev fly - 2/3
    calf raises - 2/3

    Bench press - 4
    Weighted chin ups - 3
    weighted chest dips - 3
    side lat raise - 3
    fly (done on the floor) - 2/3
    Bent over rows - 3
    DB face pulls - 2/3
    squats - 3


    I'm about to go on a 2 week vacation for my wedding.honeymoon but I'm looking to bulk when I get back and I'm wondering if I should stick with this or do another program (considering ICF)
    Congratulations on getting married. When you get back throw that **** away and do ICF.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  3. #3
    No help for this one.... Squid24's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    When you get back throw that **** away and do ICF.
    Or anything that is better than that......
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

    Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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  4. #4
    Registered User noitsnot's Avatar
    Join Date: Aug 2019
    Age: 49
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    Originally Posted by PurmaBulker1984 View Post
    Congratulations on getting married. When you get back throw that **** away and do ICF.
    Thank you! Fair enough, thank you for the advice!
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