Routine help

[P_o_B]

I need a good workout routine

I workout 5-6 times a week, dont really got anything else to do
im currently taking test - E and my workout routine has been the same now for a while i need some suggestions on changing my routine thats carried out in 5-6 times a week
im looking to bulk up
im 5'10 175lbs so far
i saw a few good routines on this site a couple days ago but i cant find em anymore :S

anyways thanks for the help

 

[machine23]

What do you do right now?

 

[P_o_B]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls

day 3: legs
squats
leg press
calf raises
leg extension

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??
thx

 

[shibs]

You're routine looks pretty decent as far as i can tell. Maybe need some more work on shoulder days. maybe some cable lateral raises?

what don't you like about your current routine?

 

[shibs]

I always found pull ups were superior to lat pulldowns. Have you tried those?

 

[P_o_B]

well i was hoping to change it up a little since i have been doing this for a while now

 

[ramnares]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps
To me the flys and cables are achieving the same; throw in 4 sets of weighted dips instead

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls
Like shibs suggested, weighted pull ups (or regular if you can't do weighted) are far superior to lat pulldowns

day 3: legs
squats
leg press
calf raises
leg extension
I've always been partial to lunges so consider adding those

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis
Why more bis here? If anything you should do some core workouts, ab wheel maybe?

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??

 

[red head]

day 1: Chest
bench 4 sets 6-8 reps
incline dbs 4 sets 6-8 reps
pec flys 4 sets ""
cables 4 sets 6-8 reps
To me the flys and cables are achieving the same; throw in 4 sets of weighted dips instead

day 2: back/bis
lat pulldowns
rows
deadlifts
straight bar with weights
hammer curls
Like shibs suggested, weighted pull ups (or regular if you can't do weighted) are far superior to lat pulldowns

day 3: legs
squats
leg press
calf raises
leg extension
I've always been partial to lunges so consider adding those

day 4: rest
day 5: tris / shoulders
skull crusher
military press
dips
close hand pushups using an exercise ball
rope over head

sorry i dont really know alot of the names for the workouts i know i shud learn em
day 6:
abs forearms
some more bis
Why more bis here? If anything you should do some core workouts, ab wheel maybe?

day 7 :rest

i dont do this in the same order but these r the exercises i usually do..
and also should i be doing cardio before or after workouts??

put legs on day 1 and back bis n d lifts on day 4 and wouldnt be bad to add some weighted chins on back day . def swap weighted dips for the cable work n flys and i too dont see the need for more bis on day 6

 

[ramnares]

put legs on day 1 and back bis n d lifts on day 4 and wouldnt be bad to add some weighted chins on back day . def swap weighted dips for the cable work n flys and i too dont see the need for more bis on day 6

Great advice, you really don't want to be deadlifting and squatting on consecutive days, can't believe I missed that!

 

[machine23]

Im sure I can write up a routine for you.., PM if you want and I can give you what I'm doing, or can post up in a few hrs once I come back from lifting. But doing something as little as going up to 12 reps can make a difference and resting 1 min between sets..