My First Routine

Z

zipsa

0
Bulk Muscle Program
30 Second – 2 minute rest between sets

Sunday – Biceps, Triceps and Forearm (Arms)
· Warm up run with stretches
· Barbell Curls = 6 – 8 reps in 3 sets
· Incline Dumbbell Curls = 12 reps in 3 sets (8kg)
· Dumbbell Side Raises = 8 – 10 reps in 3 sets
· Dumbbell Hammer Curls = 6 – 8 reps in 3 sets
· Cool down stretches
· Take Protein Drink

Monday – Rest
· Exercise Run
· No Protein Drink

Tuesday - Rest
· Exercise Run
· No Protein Drink

Wednesday - Abs
· Warm up run and stretches
· Sit-ups = 15 reps in 2 sets
· Crunches = 10 reps in 2 sets
· Russian Twists = 10 reps in 2 sets
· Cool Down stretches
· Take Protein Drink

Thursday – Rest
· Exercise Run
· No Protein Drink

Friday – Rest
· Exercise Run
· No Protein Drink

Saturday – Chest, Legs
· Warm up run and stretches
· Incline bench press = 8 – 10 reps in 3 sets (Level 1 bar raise)
· Flat Dumbbell Bench Presses = 8 – 10 reps in 3 sets
· Leg Extensions = 10 – 12 reps in 3 sets
· Dumbbell fly = 8 - 10 reps in 3 sets (Side arms)
· Dead lift = 8 – 10 reps in 3 sets
· Full squat = 10 reps in 3 sets
· Cool down stretches
· Take Protein Drink

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If it seems to messy and its not in order, its because im faily busy during the week and that out of the 3 possible choices i had, this seemed to work best being more efficent with my energy etc.

Please comment on what you think, im still working on Wednesday (need routines for not using a machine only dumbbells) thank you :)

would this be very effective for bulk muscle ?
 
a day just for arms?
you never work your back?
nothing for calves?
abs only one day a week?

plus you skip extra protein shakes...and this is supposed to be a bulking phase??

i'm not trying ot be a prick, but this routine does indeed look like a newbie's rough draft.

Let's fix it.

don't devote a day to arms alone. your arms are small muscles. you sound like a new trainee, so you don't need to focus that much on arms.

I would look into a push, pull, split with a separate day for legs. work the abs twice a week, like on the days you go running, or on your push/pull days.
Push/pull split means: on push day, you work chest, triceps, and shoulders -- on pull day you work the back and biceps...then of course, leg day.

I would do deadlifts on your back day, then give 2 days of rest before you go do legs (squats...which hit the lower back a lot, and you don't want a weak back from deadlifts)

too many curls too. every tiem you work your back, you'll work the biceps and forearms to a degree. pick 2 specific bicep exercises per workout...and I would recommend hammer curls be done almost every session. add barbell curls, dumbell curls, preacher curls and incline curls as the second move.

ALWAYS work the big muscles (chest, back, quads) before the smaller muscles (biceps, triceps, deltoids, calves).

8-10 reps per set, and don't go to failure every time as this'll kill your central nervous system, making for poor gains.
 
I'm with Malkore on this one. And, if you are going to hit the biceps (isolate), than hit the triceps just as hard, if not harder. Also, How about oing some shrugs. And, like Malkore said, hit your calves!
 
Amen, Malkore, Amen...and with a push/pull you can also work your traps with the back and biceps, not sure if you were including that
 
First of all, diet is everything. If you want to get big you need to eat big. You'll want to be eating lots of off days as well as on. Look at around 40/35/25 split ratio of carbs/protein/fats in your diet.

Check to get an estimate of how many calories you need.

For training, dont concentrate too much on biceps. You tricep is the biggest muscle in your arm and no matter how much you work the bicep, small triceps will keep you arm looking small. You'll want tricep extensions etc.

Seeing as you say you've only got dumbbells, how about:

Bent over rows (for back)
Dumbbell press (like bench but instead of barbell)
Barbell flies
Hammer curls
Squats
Weighted crunches

Extra reading: if you're serious at putting on muscle, you may wanna check out for more advice.
 
Thanks for all the comments, can anyone refer me to a good routine that they have personally used to bulk muscle gain, i own dumbbells and a bench press (york 230) although i would like to keep the current days i am doing work on (sat,sun,wed), like on monday what should i be doing, wednesday and sunday from that i can work out the propper techniques.
 
arnt deadlifts for legs ? and can anyone tell me wat 2 best techniques you do for arms, legs, back, abs and chest
 
Deadlifts are for legs (hams) and lower back, they do work your back in general a bit as well, it depends on what kind of deadlifts you do, they could be done on a leg day, stiff legged would make more sense, or a back day, conventional/romanian for that day

I think your best bet, with working out three days a week, would be a push/pull routine, and legs the other day, you could do push on sunday, pull on wednesday, and legs on saturday
 
Like I mentioned, has a good regime for building a lot of mass in a very time efficient manner. It's very musch geared to hypertrophy as opposed to strength training if it's the size your interested in. Mens Health also had an article on it if you look.
 
zipsa said:
arnt deadlifts for legs ? and can anyone tell me wat 2 best techniques you do for arms, legs, back, abs and chest
Click to expand...

Deads are mainly back and legs.. yes.. but you have to do squats and deadlifts to grow.. or.. its best if you do it:p i dont really know WHY but the body works best as a whole.. these are the top two exersices in using the most muscle, and they are great;)
 
zipsa said:
arnt deadlifts for legs ? and can anyone tell me wat 2 best techniques you do for arms, legs, back, abs and chest
Click to expand...

there are many variations of deadlifts too. they all work the lower back, hamstrings, hip flexors, and quads to some degree, and depending on the variation, it can be more legs, or less legs.

since a basic deadlift (lift bar from floor to vertical, roll shoulders back, then lower back to floor) doesn't put the quads through a complete range of motion, there's a lot more glute and back involvement.

squats will work the quads to dead, but hit the lower back a lot for stabilization. the last thing you want is a tired lower back when doing either move.
and for that matter, if you can do heavy deadlifts, but get a tired back after 6 reps...then only do 6 reps. better to do 6 heavy reps with total control, than to try to squeeze out a few more with poor form. A lower back injury will haunt you for a lifetime...like herpes.



as for push/pull + leg splits, traps are considered part of the back, and the rear deltoids get worked a lot in pulling movements (try a seated cable row with ropes, pulling high to the neck instead of the stomach...lower your weight and pull only w/ the shoulders...you'll feel it).

so yeah, traps and rear delts on pull days, and front delts on push day. work lateral raises in wherever you like.
 
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