Hi, I'm 18 years old, 5'10 and 140. As you've geussed, I'm another ectomorph looking to get bulk. I've only lifted for 2months now, and after reading up about workout routines, I'm concluded that my previous workout routine was very inefficient. This is my new workout routine that I just started about 1 week ago:
Full Body Workout, M W F, T TH S SU Rest
Flat Bench Press
Decline Bench Press
Incline Bench Press
Butterfly
Ab work | crunches, front forearm holds, v-sits
Pull ups, palms outwards
Lateral Pulldown
Seated Cable Row
Shoulder Shrugs
Squats
Calf Raises
Shoulder Press
Hammer Curls
Tricep Pulldowns
Rotater Cuff work
I realize that it is a lot, but I'd rather do a full body workout every other day, than do a split and go 4-5 days a week. Unless a split is much more efficient and better, I would like to try and do something like this routine. I do have a couple questions besides whether or not this routine is good. I've noticed that when bench heavy weight or do shoulder work, my rotator cuff tends to pop or feel awkward, and thus I haven't done any shoulder work for the past week. I was wondering if I should countinue doing the shoulder work that I had in my routine and push through this, or work on my rotator cuffs until my shoulder doesn't "pop" anymore. I've been doing the 90degree elbow internal and external pulls and stretches, but I'm open to any suggestions on more work.
Secondly, I was wondering what kind of reps I should be doing to first increase size, than strength. For example, should I be doing 8 reps for 3 sets, increasing weight each set or should I be doing a 12 10 8 workout, increaing weight? Additionally, I noticed that in some exercises, for instance hammer curls, I am able to curl 25s about 12 times, but I can only curl a 30 3 or 4 times. In that aspect, should I start at 20s and rep my way to 30s, or start at 25s, limit those reps, and try to do more 30s? I know I probably worded this wrong, and I'll respond to any questions to clarify.
Finally and most importantly, I'm wondering about my workout routine in general. Basically, is it efficient and good or should I hit the drawing board again lol. Yes, with this routine, I'm in the gym for anywhere between 1 and a half hours to 2 hours, but as I've said before, I'd prefer it than splitting. I'm totally open to any suggestions and I just would like to thank everyone in advance for reading this.
Full Body Workout, M W F, T TH S SU Rest
Flat Bench Press
Decline Bench Press
Incline Bench Press
Butterfly
Ab work | crunches, front forearm holds, v-sits
Pull ups, palms outwards
Lateral Pulldown
Seated Cable Row
Shoulder Shrugs
Squats
Calf Raises
Shoulder Press
Hammer Curls
Tricep Pulldowns
Rotater Cuff work
I realize that it is a lot, but I'd rather do a full body workout every other day, than do a split and go 4-5 days a week. Unless a split is much more efficient and better, I would like to try and do something like this routine. I do have a couple questions besides whether or not this routine is good. I've noticed that when bench heavy weight or do shoulder work, my rotator cuff tends to pop or feel awkward, and thus I haven't done any shoulder work for the past week. I was wondering if I should countinue doing the shoulder work that I had in my routine and push through this, or work on my rotator cuffs until my shoulder doesn't "pop" anymore. I've been doing the 90degree elbow internal and external pulls and stretches, but I'm open to any suggestions on more work.
Secondly, I was wondering what kind of reps I should be doing to first increase size, than strength. For example, should I be doing 8 reps for 3 sets, increasing weight each set or should I be doing a 12 10 8 workout, increaing weight? Additionally, I noticed that in some exercises, for instance hammer curls, I am able to curl 25s about 12 times, but I can only curl a 30 3 or 4 times. In that aspect, should I start at 20s and rep my way to 30s, or start at 25s, limit those reps, and try to do more 30s? I know I probably worded this wrong, and I'll respond to any questions to clarify.
Finally and most importantly, I'm wondering about my workout routine in general. Basically, is it efficient and good or should I hit the drawing board again lol. Yes, with this routine, I'm in the gym for anywhere between 1 and a half hours to 2 hours, but as I've said before, I'd prefer it than splitting. I'm totally open to any suggestions and I just would like to thank everyone in advance for reading this.
