Take pot-shots at my routine

[madferit]

Trying to bulk up...tell me what you think of this routine. Going to do it for 8 wks. A "burnout" (my version of it) is to do 8-10 reps and then lower the weight by one plate on the machine and go until no plates. Note all burnout exercises are performed on some kind of machine.

Day 1-Chest/abs
Bench press - 12,8,6,4
Incline press - "
Burnout - Cable crossover - 4 sets
Ball crunches (love the name) - 3 sets
Reverse Ball crunches - 3 sets
Decline twist crunch - 3 sets

Day 2-Legs (UGGG)
Squat - 12,8,6,4
SLDL - "
Leg ext - "
Leg curl - "
Standing calf - 4x12-15
Burnout - Angled calf - 4 sets

Day 3-Spank it

Day 4-Back/bis
Pullups - warmup - 3 sets
Wide-grip rows - 12,8,6,4
Pullovers - "
EZ curls - "
Burnout - cable curl - 2 sets
Ball crunches - 3 sets
Reverse Ball crunches - 3 sets
Decline twist crunch - 3 sets

Day 5-Delts/tris
Military press - 12,8,6,4
Rear delt machine - "
Burnout - cable lateral raises - 3 sets
Underhand close-grip bench (on smith machine - 12,8,6,4
Overhead press - "
Burnout - 1-arm cable pulldowns - 2 sets
Seated calf - 4x12-15
Burnout - angled calf - 4 sets

Day 6 - spank it
Day 7- Cardio, stretch, spank it

Let me know what you think.

 

[gymtime]

Volume looks real high for bulking. I'd lower the sets from 4 to 3 and up your weight. As a rule, I'll do three excercises for large muscle groups, two for small. Again, at higher weights, hi intensity.

 

[Ingram]

Day 6 - spank it
Day 7- Cardio, stretch, spank it

Hmmm spanking it two days in a row might be overtraining perhaps, make day 7 a full rest day
Seriously, If you’re trying to bulk I would go for 12 weeks rather than 8. Overall your workout looks pretty solid, although I do agree with Gymtime that the volume might be a tad high. However, everyone is different. Remember bulking is 75% diet and 25% training so eat lots and then eat some more.

 

[Bigsatan13]

You're going to burn out alright! Holy shit, I'm told I overtrain! If you are training for mass, 3-sets, 10-8-6-reps, add weight every set. Add forced reps.

 

[madferit]

Thanks...I took the sets down to 10-8-6 (except on abs/calves) and limited the burnouts to 3 sets. It is hard to add forced reps...especially when I don't have a training partner or a spotter. I could ask people in the gym, but that would get annoying for both them and me (every set???). Pretty soon I would be known as the annoying dude who always needs a spot. There's the rub.

 

[Lord_Suston]

Dude where your shrugs go????? and try to add one more exercise to your major body lifts Back and Chest. Add One arm rows and try dips.

 

[heavy only]

Where's the deads????? You know the old rule for mass...deads/squats/presses...that still holds true.

Maybe you could do DB's for chest instead of BB. That way you wouldn't need a spot.

That does seem to be a lot of excercises and reps for bulking. I find around 6 reps works best for me. You can push each set harder (more weight).

I'd ditch the cardio, maybe just do some walking in the afternoons.