Im going to be bulking and trying to gain muscle. I am 18 and about 180 pounds. I ahve been working out almost a year mostly trying to lose fat which i think ive done a good job with and now im skinny enough to try to gain back the weight in muscle. So hows this workout schedule?
Monday - Chest, Triceps, and Forearms - Calves
Chest
Dumbell Bench Press ( 4 x 8 )
Dumbell Flys ( 4 x 8 )
Triceps
Tricep Extension ( 4 x 8 )
Lying Tricep Extension ( 4 x 8 )
Forearms
Reverse Barbell Curl ( 4 x 8 )
Standing Wrist Curl ( 4 x 8 )
Calves
Seated Calf Raise ( 4 x 8 )
45 Degree Calf Press ( 4 x 8 )
Wednesday - Back and Biceps - Butt
Back
Prone Dumbell Row ( 4 x 8 )
Seated Row ( 4 x 8 )
Biceps
Preacher Curl ( 4 x 8 )
Cable Underhand Pull Down ( 4 x 8 )
Butt
Deadlifts ( 4 x 8 )
Friday - Shoulders and Traps - Thighs
Shoulders
Seated Dumbell Press ( 4 x 8 )
Barbell Front Raise ( 4 x 8 )
Traps
Dumbell Shrugs ( 4 x 8 )
Upright Row ( 4 x 8 )
Thighs
Squats ( 4 x 8 )
45 Degree Leg Press ( 4 x 8 )
Monday - Chest, Triceps, and Forearms - Calves
Chest
Dumbell Bench Press ( 4 x 8 )
Dumbell Flys ( 4 x 8 )
Triceps
Tricep Extension ( 4 x 8 )
Lying Tricep Extension ( 4 x 8 )
Forearms
Reverse Barbell Curl ( 4 x 8 )
Standing Wrist Curl ( 4 x 8 )
Calves
Seated Calf Raise ( 4 x 8 )
45 Degree Calf Press ( 4 x 8 )
Wednesday - Back and Biceps - Butt
Back
Prone Dumbell Row ( 4 x 8 )
Seated Row ( 4 x 8 )
Biceps
Preacher Curl ( 4 x 8 )
Cable Underhand Pull Down ( 4 x 8 )
Butt
Deadlifts ( 4 x 8 )
Friday - Shoulders and Traps - Thighs
Shoulders
Seated Dumbell Press ( 4 x 8 )
Barbell Front Raise ( 4 x 8 )
Traps
Dumbell Shrugs ( 4 x 8 )
Upright Row ( 4 x 8 )
Thighs
Squats ( 4 x 8 )
45 Degree Leg Press ( 4 x 8 )