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-S-K- · 06-03-2008, 12:03 AM

Basically I drafted a workout together scanning through the net, piecing things together etc. Keep in mind for the last year I've been hitting the gym 6 days a week, 3 days weights, 3 days cardio but im moving onto a bulk. I don't play football or any other exercise as I want to focus on packing on the muscle and gain the least amount of fat as I can, by helping with this I was going to do 30 mins of slow intensity walking on treadmill after say 4 of my workouts. My goal is to bulk ofc, weight is 13.2 stone roughly and height 6ft 2. Cheers.

Day 1 - Chest/Abs (Each week rotate between barbell and dumbell exercises) (flat bench db flyes to incline db flyes)

Flat Bench/DB Bench
Incline Bench/DB Bench
Dumbell Flyes/Incline Flyes
Weighted Dips
Cable Crossovers

Woodchopper (cable)
Sit-ups (plate on chest)
Oblique twists (plate on chest)

Day 2 - Back

Upper Back - Pull ups (wide grip)
Close-Grip Pulldowns

Back - Deadlift
One Arm DB Row
Seated Row
Bent Over Barbell Row
Lat Pulldown

Day 3- Arms

Biceps - E-Z-Bar Curl
Drag Curls
Preacher Curls
Concentration Curls

Triceps - Skull Crushers
Tricep Dips (weighted)
Tricep Pushdown
Overhead Dumbell Extension
Reverse Grip Cable Press-Down

Forearms - Hammer Curls
Forearm Curls with bar

Day 4 - Legs

Squats
Leg Extensions
Stiff Legged Deadlift
Leg Curl

Day 5 - Shoulder/Traps/Calves/Abs

Dumbell Shoulder Press
Rear Lateral Raises (Incline Bench)
Lateral Raise (Standing)
Military Press
Front Raise (cable)

Upright Row
Shrugs

Standing Calve Raise

Woodchopper (cable)
Sit-ups (plate on chest)
Oblique twists (plate on chest)

Other exercises I was thinking of adding in were:

Pullover
T-Bar Row
Hack Squats
Front Squats

But thought it would maybe be too much. As for rep ranges and sets I was thinking maybe a 3x8? or should I pyramid it?

06-03-2008, 12:03 AM	#1 (permalink)
-S-K- Gym Addict Join Date: Feb 2008 Location: Scotland Posts: 117	Check my routine.... Basically I drafted a workout together scanning through the net, piecing things together etc. Keep in mind for the last year I've been hitting the gym 6 days a week, 3 days weights, 3 days cardio but im moving onto a bulk. I don't play football or any other exercise as I want to focus on packing on the muscle and gain the least amount of fat as I can, by helping with this I was going to do 30 mins of slow intensity walking on treadmill after say 4 of my workouts. My goal is to bulk ofc, weight is 13.2 stone roughly and height 6ft 2. Cheers. Day 1 - Chest/Abs (Each week rotate between barbell and dumbell exercises) (flat bench db flyes to incline db flyes) Flat Bench/DB Bench Incline Bench/DB Bench Dumbell Flyes/Incline Flyes Weighted Dips Cable Crossovers Woodchopper (cable) Sit-ups (plate on chest) Oblique twists (plate on chest) Day 2 - Back Upper Back - Pull ups (wide grip) Close-Grip Pulldowns Back - Deadlift One Arm DB Row Seated Row Bent Over Barbell Row Lat Pulldown Day 3- Arms Biceps - E-Z-Bar Curl Drag Curls Preacher Curls Concentration Curls Triceps - Skull Crushers Tricep Dips (weighted) Tricep Pushdown Overhead Dumbell Extension Reverse Grip Cable Press-Down Forearms - Hammer Curls Forearm Curls with bar Day 4 - Legs Squats Leg Extensions Stiff Legged Deadlift Leg Curl Day 5 - Shoulder/Traps/Calves/Abs Dumbell Shoulder Press Rear Lateral Raises (Incline Bench) Lateral Raise (Standing) Military Press Front Raise (cable) Upright Row Shrugs Standing Calve Raise Woodchopper (cable) Sit-ups (plate on chest) Oblique twists (plate on chest) Other exercises I was thinking of adding in were: Pullover T-Bar Row Hack Squats Front Squats But thought it would maybe be too much. As for rep ranges and sets I was thinking maybe a 3x8? or should I pyramid it?