Bulking Workout Routine

[BoBByBoulders]

Doing a lean bulk and wrote a new workout layout please let me know what you think, what should be added or removed thanks.

Monday: Chest 4-6 Reps High weight
Flat Bench Press: 3 sets of 6,6,4 - increase weight each set
Incline Bench Press: 3 sets 6,6,4 - increase weight each set
Incline Dumbbell Flies: 3 sets 6,6,6
Cable Crossovers: 2 sets of 8 reps

Tuesday: Back 4-6 Reps High weight
Body weight Pull ups:4 sets of 10 to 15 reps alternate between wide and close grip
Seated Cable Rows: 3 sets 6,6,4 - increase weight each set
Deadlifts: 3 sets 6,6,4 - increase weight each set
Pulldowns: 4 sets 6,6,4,4 -increase weight last 2 sets and alternate between close and wide grip

Wednesday: Legs 8-12 Reps High weight
Barbell Squats: 3 sets 12,12,8 - Increase weight each set
Leg Press: 3 sets 12,12, 8 - Increase weight each set
Leg Extension: 3 sets 12,10,8 - Increase weight each set
Leg Curls: 3 sets 12,10,8 - Increase weight each set

Thursday: *Rest*

Friday: Shoulders 4-6 Reps High weight
Standing side laterals: 12,10,8
Machine Shoulder Press: 6,6,4 - Increase weight each set
Barbell Shoulder Press: 6,6,4 - Increase weight each set
Front Dumbbell Raises: 12,10,8
Rear Deltoids raises: 12,10,8
Dumbbell Raise: 12,10,8 (not sure if i got the name right on this one)

Saturday: Arms 4-6 Reps High weight
Close Grip Chin Ups: 3 sets of 8 to 12 reps
Dips: 3 sets of 10 to 15 Reps
Barbell Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Pulldowns: 3 sets of 6,6,4 - Increase Weight each set
Concentrated Bicep Curls: 3 sets of 6,6,4 - Increase Weight each set
Tricep Extensions: 3 sets of 6,6,6,

Sunday: *Rest*

** Calves are done Monday Wednesday & Friday -
Machine Press: 3 sets of 12
Standing Calve Raises: 3 sets of 15,15,12

Ok that is what i wrote while i was in class, please give me some feedback, and also how much cardio can I do if im trying to put on lean mass, I'm nice at jump rope, should it be running or jump rope and how long and often? Thanks

[BoBByBoulders]

guess it sucks

[steve_o]

Originally Posted by BoBByBoulders

guess it sucks

It is not that your workout routine sucks it is just that it takes a lot of time to go through someone routine and pick it apart not to mention you have not stated your age, weight, height, lifting experience etc.

There are a few things wrong with your program but overall you have the right idea. Some of your exercises are in the wrong order for the day and some might argue that depending on how you grow and what training style works best for you one body part a week may or may not be the best. If you would like to stay lifting heavy weights and only do 1 body part a week then I would advice you to do the following:
Day 1 - chest - your plan looks good except why do flys and then cable cross overs. I would instead do say dumbell press instead or maybe a hammer strength machine if your gym has one.
Day 2 - Back - Try and do your compound lifts first and you shouldn't do pullups and then pulldowns, they are basically the same thing. You should instead do your weighted pullups, followed by bent over rows or a t bar row then do your deadlifts and then maybe your cable rows.
Day 3 - Why are you increasing your rep range for legs when all of your other body parts are staying low. I would do your squats, stiff leg deadlifts, leg press etc. using heavier weights and lower reps and then go to lunges or leg extension leg curl with higher reps
OFF
Day 5 - Shoulders - I forget what you had but Military Press First or DB Press then something like upright rows, make sure you work your rear delts, very important, then do lateral raises, front raises etc. Start with more compound lifts and heavier weights and then when you get to your raises go for more reps with as heavy weight you can with good form. Also add in Traps here and just do shrugs with a nice stretch at the bottom and hold at the top
Day 6 - Arms - this should be a pretty straight forward day since you just used your arms all week. I would alternate between one bicep exercise then a tricep exercise and go back and forth. This way you can lift more. Start with heavier lifts and then go into more concentration lifts. Ex. first bicep is heavy bb curl then your next could be seated DB curl, first tricep could be Close Grip Bench Press then do dips or skull crushers
OFF

If you did something like this I would say you could gain some descent size and strength. Just EAT SLEEP and TRAIN!!!!! I am not saying that this plan might work for you since I do not know you but I only tweaked the set up that you already had. Make sure you do not neglect your legs and train them heavy because when you train legs heavy it increases your natural test and HGH levels therefore allowing your whole body to grow more.

Good luck!

[steve_o]

Make sure that when you look at your routine you are not doing the same type of movement for the same body part. You want to hit each body part from a different angle so there would be no point in doing Military Press and Machine Press for say Shoulders. Instead do Military Press then Seated DB Shoulder Press because at least the motion is somewhat different. Same goes for all of your other body parts aswell.

Calves should be trained heavy too. If you are going heavy don't baby one particular body part. When you want to grow everything has to grow okay.

[BoBByBoulders]

I see, thanks for the response. The reason I'm doing 4-6 reps is because my father told me when he used to body build anything from 4-6 reps he would notice would increase his size the most, so I'm hoping I got the same genes, we'll see.

As for stats: I'm 20 years old, 2 months and I'll be 21 standing 5'6 and weighing in at about 155 with 14% body fat. I'm looking to go down to 10% before i switch my diet to a bulking diet aiming for 1 pound of lean muscle gain a week, I can keep this workout layout even though I need to lose 6 lbs of fat right? As long as I supplement with some cardio?

Ok now commenting on the new workout layout:
1. For chest I work in my basement it has a gym set but lacks some equipment most gyms have, the dumbell press wouldn't that be the same as the flat bench press? I was aiming for flies to get that nice line in between the pecs with low body fat, and the hammer machine thing I have no idea what that is.
2. Ok i rearranged the order of which exercises to do first, I only have like weighted pants probably about 15 pounds other then that I don't know how I would strap weight for the pullups, after taking out the pulldowns and just doing pullups, is this enough for back? I wish i had the hyper extension machine, theres no other exercise that replicates that one right?
3. The reason I increased the rep range for legs was because I simply thought the leg muscles are much larger and stronger then the upper body and also because the weight I have to put is limited, I'm already doing 2 plates from the machines maximum so I decided to increase the reps, as for leg extensions and curls I have enough weight. Leg lunges I'll have to look in on that, never did those before.
5.Rear delts rear delts I think that's the back part of the shoulder right? Lol I had a hard time finding exercises for this. Shrugs have been added in and the routine order has been switched for the lunges and raises to be last.
6. Arms understood.

Thanks alot for the information and help, I wanted to ask for your opinion on strengthening the neck, what day should I add neck into and what sort of exercises work well for that?

Thanks again ^_-

[BoBByBoulders]

Sorry, I also wrote up an ab routine, have a look and let me know if you think I'm over training please.

*Abs are done every other day*

Monday: High rep day
3 sets of 80 toe touches
2 sets of 40 crunches on stability ball
2 sets of 40 oblique crunches
1 set of 40 side crunches, each side on stability ball

Tuesday: *Rest*

Wednesday: Low rep / Higher weight day
3 sets of 40 crunches with a 25 lb anchored on stomch.
2 sets of 15 seconds plank with a 25 lb anchored on back.
2 sets of 20 reps Dynamic Weighted Side plank with 15-20lb dumbell anchored on side. - each side
3 sets of 10 seconds hold a 45 lb plate in front of you at shoulder height

Thursday: *Rest*

Friday: High rep day
3 Sets of 30 roman candles
3 sets of 15 reps suitcase squats
3 sets of 15 reps one-legged dumbell rows

Saturday: *Rest*

Sunday: Low rep / Higher weight day
3 sets of 40 crunches with a 25 lb anchored on stomch.
2 sets of 15 seconds plank with a 25 lb anchored on back.
2 sets of 20 reps Dynamic Weighted Side plank with 15-20lb dumbell anchored on side. - each side
3 sets of 10 seconds hold a 45 lb plate in front of you at shoulder height