please comment on my new routine

J

jonny100

0
I started working out awhile ago but then stopped, and in the process lost the routine I was following. So now I want to get back into it again and I've tried to build a new workout program based on my knowledge of weightlifting, but I'd like some opinions on whether or not it's ok for what I'm doing.

Age: 17
Aim: Bulking
Equipment: Barbell, dumbells, adjustable bench
Sets / Reps: 3 x 10 (2 x 25 for abs)
Rest times: 60 seconds between sets (90 for abs)

Day 1: Chest / Abs

Flat Bench
Incline Bench (dumbells)
Incline Flyes

Crunches
Reverse crunches
Weighted russian twists

Day 2: Back / Biceps

Bent over rows
Romanian Deadlift
Lying down lateral raises

Twisting dumbell curl
Incline hammer curl
Barbell curl

Day 3: Shoulders / Triceps
Military Press
Upright Rows
Standing Lateral Raises

Overhead extensions
Push ups
Dips

Day 4:Rest / Stretches

This routine seems to fit ok with the push / pull cycle, but is there any advice you guys can give me on mistakes I've made or exercises / muscle group orders that should be changed?

(I know I have no leg exercises but that's because I want to focus on my upper body for the time being).
 
Hey, I like the routine you use, I am new, so I wanted to ask, what is Reverse crunches and Weighted russian twists?
 
Where are all the leg lifts? Focusing on upper body is a mistake when trying to bulk.You should consider a pre-made routine. Google Chad Waterbury and you will find some good ones. You also have a good bit isolation which is not ideal in a bulking routine. When bulking I like to do 5 x 5 of big compound lifts; bench,squats, deads, cleans, pull ups, dips.......
And lastly you do not mention diet. That is equally important when trying to add weight.
 
to ATLien, do a google image search on those 2 exercises and click on some of the results to find images and descriptions of what they are.

I didnt mention diet because I have that all figured out from last time, it's just the exercises I need advice for.
Are you saying that I should just do more sets of the compound movements in place of the isolation exercises?
I can't do squats very easily since I find it difficult to lift the required amount of weight onto my shoulders (I dont have a squat bar for it to rest on, nor do I have a spotter to help me lift it onto my shoulders). I also have no facility for doing pull ups. Can you explain why ignoring legs will hinder the bulking of my upper body?

About the 5 x 5 system you mentioned - I thought for bulking it is better to do rep ranges of 8 - 12 to failure. People seem to have different views on this.
 
People do have different views, you are correct. For me, low reps, high weight have helped me add size. But of course diet did this more than routine did. And legs are so valuable because they require a good deal of work for stabalizing from your core and mostly because they are such a large group.
 
jonny100 said:
to ATLien, do a google image search on those 2 exercises and click on some of the results to find images and descriptions of what they are.

I didnt mention diet because I have that all figured out from last time, it's just the exercises I need advice for.
Are you saying that I should just do more sets of the compound movements in place of the isolation exercises?
I can't do squats very easily since I find it difficult to lift the required amount of weight onto my shoulders (I dont have a squat bar for it to rest on, nor do I have a spotter to help me lift it onto my shoulders). I also have no facility for doing pull ups. Can you explain why ignoring legs will hinder the bulking of my upper body?

About the 5 x 5 system you mentioned - I thought for bulking it is better to do rep ranges of 8 - 12 to failure. People seem to have different views on this.
Click to expand...

if you dont excercise your legs in the end you'll have a bulked upper half but the legs of a long distance runner. admit it, you cant be assed to work your legs because its extra work :cool:
 
you should figure out some way to work your legs, but, since you asked for advice on your routine, i would rework your tricep exercises, take the push ups out completely, maybe you can use them to warm on a chest day, but not for a primary tricep workout.

close grip bench press will hit the triceps well but again your chest will be worked, some dumbbell extensions on a flat or slightly inclined bench would help

also, during your shoulder/triceps day, and in your reply to following a push/pull routine, upright rows are a pulling exercise, every other exercise you have on that day are pushing exercises
 
You are right to some extent Ed Gasket, I do hate working the legs. But as for doing squats, I genuinely can't unless I do it with light weights that I can easily push 20+ reps with.
 
jonny100 said:
You are right to some extent Ed Gasket, I do hate working the legs. But as for doing squats, I genuinely can't unless I do it with light weights that I can easily push 20+ reps with.
Click to expand...

Squats is just like any other exercise...you really only want to do like 10 reps or so of 3-4 sets. Like people doing 100 situps a night, it is generally counter-productive.
 
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