My "on" routine, take a look...

[MrRTTB]

Consider I'm ON and BULKING...

I tried lots and lots of gym workout programs and like changing once and wa while. The one I would like to try right now would be a 5 day split, mon-fri. I would like to hear what you think of a plan like this when on gear. I rather do short sessions like 30-45 minutes per session 5 days per week, than 3-4 days per week and longer sessions.

This is what I had in mind:

Mon: Upper/mid back, Trapz

Rows(one week BB rows, next DB rows)
3 warmup sets then heavy 8 reps, breath 15 times and then do as many reps I can with same weight, then rest 15 breaths then as many reps as I can. Like the DC method

Chins narrow grip, 2 sets 8 reps, then 6 reps(1 minute between sets)

Seated rows 8 reps, then 6 reps
BB shrugs 3 sets
I end the session with 1 set BB biceps curl or DB curl, 10 reps or so, my biceps will by now be pretty tired so why not pump out the last from it.

Tue: Chest

Flat Bench
3 warmup sets
3 DC sets, 8reps beath 15 times, then same weight as many reps I can do...total of 3 reps

Incline bench 2 sets, 8 reps - 6 reps

decline bench in mashine: 8 reps, 6 reps

One triceps excercise like pushdowns, scull crucher 10reps
Done(always streach massive after each session)

Wed: Legs/lower back

Deadlifts 3 warmups, then 3 set 10 reps each
Squat: 2 warmups then 3 sets 10 reps each
Legcurl 2 sets 10reps, 8reps, 6 reps
Legpress: 2 sets, 10reps, 8 reps, 6 reps
Calfs, 3 set 10reps each

Tue: Shoulders
Military press on flat bench(no back support) 3 warmup, then 3 sets like the DC method

Behind neck press 2 sets, 10-12 reps each

then 2 more of some light excersices, 2 set each, 10-12 reps each

ABS

Friday:

Narrow benchpress(every other week Dips)
3 warmup sets, then 3 worksets after DC method

BB bicepscurl 3 warmupsets, 3 DC sets

scull crusher, 8 reps, 6 reps

Seated decline DB biceps press 2 sets 8 reps each

Pushdowns 2 set or OH DB Press(one hand a time)

2 sets hammercurls 8reps,. 6 reps


Food: I will increase protein and calories a bit. Pre workout big meal and post workout big meal.

I wokrout very intense with little rest between. If I feel tired I will not workout but take a day of instead.

I will follow this for 2 weeks then change to mon shoulders, tues back, wedn chest, thu legs, fri arms





any comments?

 

[MrRTTB]

bump

bump

 

[MrRTTB]

BUMP!!!

 

[Lord_Suston]

1) you should have a rest day in the middle of the week to promote more growth and help your CNS recover.

2) deads and squat belong on separate days

3) need rear delt work, ie.. reverse flyes overhand grip rows

4) your split is mismatched on were workouts are placed

D1 Legs/calves
D2 Chest/ light tris
D3 rest
D4 Back/traps
D5 Delts/tris
D6 bis/traps
D7 rest

basically I think this is too many days but if you want a five day split here you go.