Help me design a bulking workout

[ch3mical]

Hey everyone,

After doing some circuit style work outs for a year, I am looking to bulk up and add as much muscle as possible. I will be eating 4000+ cals per day, as cleanly as possible.

I have done some looking around, and have found an arm routine that gives me awesome pumps and makes me really feel it. I'd like to keep this workout as my "arm day", but am looking for advice on what to do on the other days.

ARM DAY (bi's/tri's):
- Standing Barbell
- Incline Dumbbell Curls
- Concentration Curls
- Close Grip Bench Press
- Overhead Tricep Extensions
- Dumbbell Kick Backs

This routine is done with 2 warm up sets (10 reps) which lead up to 3 sets of 10 reps at my max weight. Usually first max set feels good, 2nd set is hard to finish, and 3rd set I struggle to finish but feel great after.

What should I do for my other work out days?
How many days should I work out on top of my Arm day?
Should I do the same set/rep routine for those workouts as my arm day?

Thanks!

 

[Angrymuscles2011]

Hey everyone,

After doing some circuit style work outs for a year, I am looking to bulk up and add as much muscle as possible. I will be eating 4000+ cals per day, as cleanly as possible.

I have done some looking around, and have found an arm routine that gives me awesome pumps and makes me really feel it. I'd like to keep this workout as my "arm day", but am looking for advice on what to do on the other days.

ARM DAY (bi's/tri's):
- Standing Barbell
- Incline Dumbbell Curls
- Concentration Curls
- Close Grip Bench Press
- Overhead Tricep Extensions
- Dumbbell Kick Backs

This routine is done with 2 warm up sets (10 reps) which lead up to 3 sets of 10 reps at my max weight. Usually first max set feels good, 2nd set is hard to finish, and 3rd set I struggle to finish but feel great after.

What should I do for my other work out days?
How many days should I work out on top of my Arm day?
Should I do the same set/rep routine for those workouts as my arm day?

Thanks!

goes without saying that doing squat/deadlift/bench bulks up your arms

i'd suggest:

BIs:
EZ curl
db hammer curl

TRIs:
close grip bench
ez bar extension
pushdown

you could drop the kickbacks. if not, interchange per week i guess

to be honest, pumps, for me, means nothing. it's all about the strength/power that you get from your workouts.

 

[ch3mical]

goes without saying that doing squat/deadlift/bench bulks up your arms

i'd suggest:

BIs:
EZ curl
db hammer curl

TRIs:
close grip bench
ez bar extension
pushdown

you could drop the kickbacks. if not, interchange per week i guess

to be honest, pumps, for me, means nothing. it's all about the strength/power that you get from your workouts.

Sounds great. What do you think I should do for the other days of the week and what do you think of my sets/reps?

 

[shockandawelifter]

Hey everyone,

After doing some circuit style work outs for a year, I am looking to bulk up and add as much muscle as possible. I will be eating 4000+ cals per day, as cleanly as possible.

I have done some looking around, and have found an arm routine that gives me awesome pumps and makes me really feel it. I'd like to keep this workout as my "arm day", but am looking for advice on what to do on the other days.

ARM DAY (bi's/tri's):
- Standing Barbell
- Incline Dumbbell Curls
- Concentration Curls
- Close Grip Bench Press
- Overhead Tricep Extensions
- Dumbbell Kick Backs

This routine is done with 2 warm up sets (10 reps) which lead up to 3 sets of 10 reps at my max weight. Usually first max set feels good, 2nd set is hard to finish, and 3rd set I struggle to finish but feel great after.

What should I do for my other work out days?
How many days should I work out on top of my Arm day?
Should I do the same set/rep routine for those workouts as my arm day?

Thanks!

your killing your arms, your going to have elbow and tendon problems.

 

[Angrymuscles2011]

what shock said.

forgot that's what happened to me.

used to have an arm day then before long, developed an annoying left triceps tendonitis. the right one almost got affected too, but it's mainly left.

now, i can't do any kind of extension exercises coz there's this annoying pop that goes on with my left triceps which emits pain as I go on, no matter what the weight is.

 

[Toolshed23]

I love mixing reps up through about 5 sets for mass. I have seen best results when I did
set: reps:
1 6
2 6
3 10
4 10
5 12