Changing Routine: Please comment + critique

[Fly]

Guys as of next week I embark on a bulking phase. I'm pretty much going for all over mass, and have put together the follwowing four day plan. Please point out some thingsthat may need addressing, if exercises should be swapped to other days or for other sets.

I've not included the weight but each set will build so that the final set on each will be at around 75-85% of 1RM.

No specific bicep work as the things seem to be popping out without any specific work anyhow.

Please bear in mind when critiquing, I do not have access to dip bars, squat rack or BB bench rack - so squats are performed via Smith and all benching is replaced with DB work.

Cycle wil be 1 second lift, 4 second lower, approx 50 seconds per set.

45 - 60 secs rest between sets.

90-120 secs rest between exercises.

*****

Tuesday - Chest & Tris

DB Bench - 12, 10, 10
One Arm DB Bench - 10, 10, 10
Inc. DB Bench - 10, 10, 10
Military DB Press - 10, 10, 10
Overhead Tri Ext. - 10, 10, 10
Skullcrusher - 10, 10, 10


Wednesday - Abdominals

Ball Crunches - 15, 15, 15
Leg Raises - 15, 15, 15
Inc. Leg Raises - 10, 10, 10
Inc. Crunch - 10, 10, 10
Inc. Twist Crunch - 10, 10, 10


Thursday - Shoulders, Lower & Upper Back

Conventional DL - 12, 10, 10, 8
Shrugs - 10, 10, 10, 10
Lateral Raises - 10, 10, 10
Close Grip Upright Rows - 12, 10, 10
Seated Close Grip Rows - 12, 10, 10
Bentover B.Bell Row - 10, 10, 10
B. Bell Lying Row - 10, 10, 10


Saturday - Legs & Butt

Full Squat - 12, 10, 10, 8
Straight Leg DL - 12, 10, 10
DB Calf Raises - 10, 10, 10
BB Side Lunge - 10, 10, 10
DB Reverse Calf Raises - 10, 10, 10

*****

As I hope you can see I'm trying to target different things on different days, as opposed to just hammering my chest three times a week!

 

[AJP]

Mmm, ok, you almost have a push/pull/legs going here but not quite. Put all of the pushing the first day, all of the pulling the third, and leave the legs how they are.

Try to get some lunges in there aside from smith-less (new word in my mind) squats. Also, maybe try to learn front squats, in which you don't need a rack, just the bar, but they may be difficult.

The shrugs can go with shoulders, but they are a pulling exercise while everything else that day is a pushing exercise. And it doesn't make sense to have them two days - put them with the third day (pulling). Lateral raises should probably go with pulling as well.

You need some lat work on thursday, pullups and chinups, aside from the rows.

I don't think you need a full day for abs as well, that can easily go after a workout, or a rest day, abs don't count as a full day-worthy workout.

I'm also confused about your comment about building up to 75-85% of your 1RM and yet you are doing 10 reps for almost every exercise, if you can get ten, that isn't near 75-85%.

 

[Fly]

Thanks mate. I moved some of the bits around from your comments.

Only reason abs gets its own 'day' so to speak is that I swim that day, and the pool has a small, quiet gymn with an incline/flat deck, mats and a swiss ball. As I'm in the building and the pool/gym complex is under the same management as my normal gym, its costs me nothing to train there but its a lot quieter than my normal gym.

As for the 75-85% 1RM, thats more the last set on things like the bench, DLs, lunges and squats. Some of the exercises like lateral raises I don't even know my 1RM

 

[AJP]

Ah ok sounds good, yeah it'd be bad finding a 1rm with raises, haha

 

[Fly]

I tried in the new year to find my 1RM for Overhead Tri Ext.

Followed by one week of total rest

Thanks fot the input AJP