Bulk Workout - Looking for advice!

[KSpencer]

I've been at the gym for a while now, knocking onto a year and I've finished the Starting Strength program that I started with, I've been on a 5 day split for a month or two now and have noticed some pretty good gains overall.

However, now that my diet is totally sorted (Thank you very much 3J - I honestly cannot recommend him enough! Best guy out there!) I want to make sure that my workout is pretty solid too, so here it is. Any recommendations or input is greatly appreciated!

Monday - Chest

1) Chest Press - Varied at Flat, Incline and Decline (I gather these target different muscle groups? Also helps to vary things abit!)

2) Chest Dips

3) Push ups (Weighted)

4) Dumbbell/Cable Flys

Tuesday - Back

1) Dead Lifts - Varied at SLDL and Conventional Ones (Do the SLDL hit your lower back harder?)

2) Barbell Bent Over Row

3) One armed row

4) Seated Cable Row

5) Good Mornings

Wednesday - Legs

1) Leg Press Machine

2) Squats - Ill be doing both conventional and Bulgarian split squats.

3) Lunges

4) Various Machine Isolation exercises (Quads/Hams/Calves etc)

Thursday - Shoulders

1) Military Shoulder Press

2) Bar Upright Row

3) Arnold Press

4) Barbell Front Raise

5) Barbell Shrug

Friday - Arms

1) Skull Crushers (Is it better to do it flat bench or decline? I heard decline can lead to a better angle and less chance of injury to elbow as there is less stress placed on it?)

2) Reverse preacher curls

3) Bicep Curls / Hammer Curls (Was struggling to find anything else that really hit them)

Saturday - Rest
Sunday - Rest

Ill be doing 5 reps of each, with 5 sets (5x5 Method) Aiming to keep it very heavy and quite intense!

Also, as has been suggested ill be working my abs every day i have a workout day, doing it lightly. A variation of crunches, leg extensions etc

Thanks

 

[DADAWG]

to much arm work imo. your arm get hit on back day , chest day , and shoulder day so i wouldnt add another day in just for arms.

your doing deadlifts on 1 day and then squats on the next , you should split them farther apart imo.

 

[KSpencer]

to much arm work imo. your arm get hit on back day , chest day , and shoulder day so i wouldnt add another day in just for arms.

your doing deadlifts on 1 day and then squats on the next , you should split them farther apart imo.

So for arms would you recommend putting them in with another workout and just lightly hitting them?

And for the Deadlifts and Squats would it work out better if i had a back day on monday rather than tuesday do you think?

Thanks for the input!

 

[DADAWG]

split back and legs as far as possible example monday / thursday . most beginners over work arms . klike i said your tris get hit on chest and shoulder day , bis on back day . imo throw in 2-3 sets of heavy close grip bench on chest day and 2-3 sets of heavy barbell curls both excercises in the 5-6 rep range.

 

[3J]

you couldn't get better advice about your split from anyone but dawg... listen well!!

 

[KSpencer]

Great, Thanks, so here is the new version. Looks like it would be a alot easier due to the added rest day in the middle of the week.

Quick question, if I was to throw in cardio, where and when would be the best time to do it? Would it be on rest days?

Monday - Back

1) Dead Lifts - Varied at SLDL and Conventional Ones (Do the SLDL hit your lower back harder?)

2) Barbell Bent Over Row

3) One armed row

4) Seated Cable Row

5) Good Mornings

Tuesday - Chest

1) Chest Press - Varied at Flat, Incline and Decline (I gather these target different muscle groups? Also helps to vary things abit!)

2) Chest Dips

3) Push ups (Weighted)

4) Dumbbell/Cable Flys

5) Close Grip Bench

4) Barbell Bicep Curls


Wednesday - Rest


Thursday - Legs

1) Leg Press Machine

2) Squats - Ill be doing both conventional and Bulgarian split squats.

3) Lunges

4) Various Machine Isolation exercises (Quads/Hams/Calves etc)


Friday - Shoulders

1) Military Shoulder Press

2) Bar Upright Row

3) Arnold Press

4) Barbell Front Raise

5) Barbell Shrug

Saturday - Rest
Sunday - Rest

 

[Angrymuscles2011]

triceps are done with chest
biceps are done with back

 

[KSpencer]

Ah right, thanks. So factoring in that little mistake, is there anything else that looks like it needs tweeking? Exercise wise/split wise etc?

Thanks again!

 

[Toolshed23]

For Chest I would recommend doing all (flat, incline, decline) I may have misunderstood, but it sounded like you'll pick one out. Also For mass I get great results from mixing up rep ranges for example
Sets: Reps:
1,2 6 reps
3 10 reps
4,5 12 reps

all of these should be to failure, but thats just my preference.

 

[shainesboostin]

Well everyone has an opinion, so for me, I would say Honestly, shoulders get hit ALOT with chest, and back. Why would you have a full day just for them? Can about guarenntee youll over work em.

Why not do the reg.

Chest/tris

Legs/Shoulders

Back/bis

 

[KSpencer]

I usually do a couple, so it may be flat and decline and next week would be decline and incline, never done them all at once in one workout, may give that a bash next time

Id never heard of that split before now, the one that I mentioned before was one recommened by someone previously on these forums.

Only reason I have a separate shoulder day is because iv never really felt them getting hit that much on the other days. Do you think I'd be over training them? (I always start off with rotator cuff warmups)

Cheers again guys!

 

[Bullseye Forever]

For bulking,ive had really good results with pyramiding my sets,i change workouts every month,one month i will do like

4 sets of 10,8,8,6 with flat/incline-alternate each month

then another one is use is 4 sets of 8,6,6,4

with both workouts i incorporate db presses with inclin,flat,decline and db floor presses

 

[KSpencer]

Thanks for the tip! Ill give that a try and see what it feels like. I already do it for some exercises like shrugs, but never really tried it properly for the bench.

As far as the exercises go, I'm not missing any really important ones am I? Or have to many in on a certain day?

Thanks again!

 

[Phatbastard]

Kspencer dont you have a package to deliver?

 

[KSpencer]

Kspencer dont you have a package to deliver?

Urrrm? Sorry no idea what your on about.

 

[Phatbastard]

LOL no worrys I work with a guy buy that name just checking if it was him

 

[KSpencer]

Haha! No worries, thought it was a joke that just went straight over my head