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Old 12-04-2011, 12:51 PM   #1
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Default New Routine After Moving to Home Gym

I need solid routine to BULK :


mon

deadlifts 4x6
row 4x6
pullups weighted 3x5
curls 4x6,8,10,12
db crunches 3x15

wed

heavy dips 4x6
military press 4x6
inc db press 3x6
skullcrushers 4x8,10,12,14

fri

front squat oly grip 5x5
bulgarian split squat 4x10
leg curls 3x10
hanging leg raises 3x12


good & ready to go?

Last edited by fqqs; 12-04-2011 at 01:25 PM.
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Old 12-04-2011, 01:00 PM   #2
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Your split and exercise choices looks pretty good.
Progression system? Also, not a fan of volumous deadlifts.
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Old 12-04-2011, 01:08 PM   #3
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I would put pullups after deadlifts to give your lower back a slight break before rows. I also like overhead presses first before dips. Shoulders are so often an afterthought. I like to attack them when fresh.

Also, like Off Road said...progression is the real magic. What are your progression parameters?
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Old 12-04-2011, 01:41 PM   #4
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thank you for quick anwsers.

i need to bulk. im fairly ecto so im conservative about volume and frequency. dont know if its good or bad. my diet is in check of course.

sets are straight sets. fro example 1st workout 80kgx6,6,5,4 2nd workout 80kgx6,6,6,6 (up weight) 82kgx6,5,5,4 etc . simply progressing with reps until all planed reps are done with good form, and then add weight next workout. i have some microplates so i think it will help me to make smoother progress.

i also wonder about quite low volume / low reps. but i also noticed that weights are quickly going down when doing high reps. and many people claim that heavy weight, low rep are the only way for a natural bulk


so:



mon

deadlifts 4x6
pullups weighted 3x5
row 4x6
curls 4x6,8,10,12
db crunches 3x15

wed

military press 4x6
heavy dips 4x6
inc db press 3x6
skullcrushers 4x8,10,12,14

fri

front squat oly grip 5x5
bulgarian split squat 4x10
leg curls 3x10
hanging leg raises 3x12


would be ok?
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