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  1. #1
    Registered User NotoriousDragon's Avatar
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    Need some help with a routine

    Hello everyone!

    I need help with a solid bulking routine I am 25 years old, the one I have been using doesn't seem to be cutting it and I feel like I am wondering aimlessly around the gym.

    This is my current routine I do 4 sets 12 reps of each lift. I definitely believe that there is a better plan out there for me. Looking forward to an help you guys give me.

    Monday: Chest
    Barbell bench press
    Dumbbell fly
    Barbell incline bench press
    Dumbbell incline fly
    Cable cross over

    Tuesday: Back
    Wide grip lat pulldown
    Barbell bent over row
    Dumbbell one arm row
    Cable V bar pull down

    Wednesday: Arms
    Barbell curl
    Preacher curl
    Hammer curl
    Dumbbell Bicep curl
    Triceps pulldown
    Triceps extension

    Thursday: Shoulders
    Barbell shrug
    Barbell up right row
    Dumbbell lateral raise
    Barbell Standing military press
    Dumbbell Arnold press

    Friday: Legs
    Barbell squat
    Leg press
    Barbell calf raise
    Dumbbell lunges
    Leg extension
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  2. #2
    Registered User paulinkansas's Avatar
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    192 reps just for biceps? The day after you work your back? To me, the volume seems to much, but I'm 52.
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  3. #3
    Registered User WolfRose7's Avatar
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    get eric helms muscle and strength pyramid v2,
    go from there
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  4. #4
    Building The Monolith Anthony21's Avatar
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    That looks like a horrible routine.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #5
    Registered User TAWS6's Avatar
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    More arms than legs? Lol

    Standard bro split
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  6. #6
    Registered User DCSpartan's Avatar
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    You could probably benefit from a beginners routine. I am willing to bet your lifts arent allthat good, and while it seems counetrintuitive, 5 sets of 5 heavy compound lifts wll get you more volumethan the muscular endurance workout you are currently doing.
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  7. #7
    Registered User Oleg1975K's Avatar
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    What dude wants specific help if he himself has not written anything about himself.
    What is the experience of training, strength indicators, in what form is it now (unstrained or not).
    The correct answer will depend on these factors.
    P.S. "Program" tabled for discussion - buffalo ****.
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  8. #8
    Registered User BigPapi215's Avatar
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    Here's what I GENERALLY use, and I've achieved some pretty good results from.

    Everyday: Warm up
    - Stretching first, mostly dynamic stretches targeting whatever muscles you're about to work out.
    - Very short cardio to get your blood pumping, i usually use the rowing machine for about 300 meters but elliptical for 5 minutes works too.
    - Pull up, dips and push ups to warm up every day. You can superset them if you want, I usually don't.

    Monday: Chest
    Barbell bench press
    Barbell incline bench press
    Dumbbell chest press
    Dumbbell incline chest press
    Cable incline fly
    Cable mid fly
    Dumbbell Pullover

    Tuesday: Back
    Back Extensions (warms up your back for the deadlift)
    Deadlift
    Wide grip lat pulldown
    Cable underhand pulldown
    Barbell bent over row
    TRX Back Row (or just cable row if your gym doesn't have a TRX setup)

    Wednesday: Arms
    Dumbbell Bicep curl
    Hammer Curl
    Barbell curl
    Preacher curl
    Triceps Rope pulldown (or any bar attachments)
    Dumbbell Triceps extension
    Skullcrushers
    Closed grip bench press

    Thursday: Shoulders
    Overhead barbell press
    Dumbbell Press
    Dumbbell front raise
    Facepulls (or Rear delt fly machine or bent over fly)
    Upright Row (or lateral raise or cable lateral raise)
    Dumbbell shrugs

    Friday: Legs
    Lunges
    Barbell squat
    Leg press
    Leg extensions
    Seated Leg curls
    Glute Kickback/Calf raise machine SUPERSET

    Notes:
    - I like to start with the bodyweight exercises as a warmup first because it gets the specific muscles you're going to use ready for the big lifts. Then follow it up with the compound exercises (Benchpress, Squat, Deadlift, Overhead Press) immediately after, because they use the most energy out of your whole workout.
    - Rest between compound exercise (workouts that use multiple muscles) sets should be 3 minutes. Rest between isolation sets (workouts that exercise 1 muscle) should be 1 minute.
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  9. #9
    Registered User ChesticleGainz's Avatar
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    Drop the bro splits, those are garbage IMO. You should start on a strength program like "Starting Strength" or "Fierce 5s" in the stickies here.

    I did the same thing you did for nearly two years and didn't really gain much from the bro splits.

    I did 5x5 for 3-4 months and got massive gains. My legs blew up too. Having really strong legs improves your life in many ways IMO.
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