welsh_ryan

heres my simple compound routine i'll be doing alone with my bulking diet

any thoughts and sugestions on this

will such a simple workout work /???

was sugested by 1 of the fourm members

will do 3x6 on all bar the 1s marked

monday
Squats 3 x 8/10
Lunges
Ham curls 3 x 12/15
Calf raise 2 x 20

wednesday
Bench press (add in some incline d/b press's if u wanted also)
Standing overhead press
Dips

friday
Deadlifts
Wide grip chins
Bent over row
Bicep curl 2 x 8/12

just looking for some help so i know it will be ok and i can stick to it knowing i'm doing the right thing as i dont wanna go to the gym dowting myself

ParaManiac

That routine looks fine and will definitely get the Bully stamp of approval!

I would definitely throw in the incline DB's though.

toxictoffee

what are your goals?

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whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

Nytol

I'd drop the lunges and Bent Over rows, the rest looks fine.

Have you read BRAWN?

If not get a copy.

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welsh_ryan

i'm looking to bulk to 195-200 before x-mas gives me 3 months i'm 188lb 5ft9 atm

thanks for the help

toxictoffee

so you are simply training for size?

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

welsh_ryan

ya bulking diet and this routine as well

long term goal is hit 220 then cut hopfully but taking it 5lbs at a time as u have to ans see how i feel at 220 if i get there will take a yr or 2 of hard traing but i'm sure i can do it if i put my head to it

toxictoffee

add sldls to legs day instead of curls
beef up push day with more chest work
change reps to suit growth

3 x 6 on all choices are suboptimal

__________________
whoever said it was in fact right, opinions really are like a**holes, everybody has to have one...thing is, some are sweet, yet many are simply full of sh*t

brasco

i dont think there is enough there! just my opinion tho!

Natan2007

Hi
Im a newbie but I'm puzzled to have read the recomendation to drop the bent over rows!... why?.. isn't it the best back exercise after the deadlift?

I love the row and I thoight it was one of those moves along with the bench press, the squat and the deadlift that u can't afford Not to do

??? im confused now

brasco

mate keep the rows in there! your not gonna get an awsome phyisque off of 2 back exercises! IMO

Ecksarmy11

Bumping for Nytol.......
I'm puzzled by that too.
I love bent over rows and they certainly work for me.
However, Nytol knows his stuff so I 'll look forward to hearing why from him.

mars1960

Um, i think my friend dorian might possibly agree to keep the BOR'S in.

ah24

For back,
wide grip chins (or lat pulldown)
bent over rows
deadlifts

job done

Con

Nytol believes in doing very little to make sure over training does not occur however!!!! that does not mean the training is easy every set has to be total failure.

I fully agree look up doggcrap methods 1 set per body part and 2 for back one for thickness aka chins and one for thickness aka deadlifts no need for the rows if your putting the work in.
That said if your a fag and cant handle training hard then yeah throw in another ten exersises to hit every thing from every angle for no results