need critiques

[rukkus21]

hey guys,

so I've cut down to 175 from 191 naturally and now I want to bulk naturally.

stats:
19
5' 8''
175 at 14% bf

heres my workout its a full body workout that my friend and I have put together.
Please critiques and point out my errors so I can learn down the road.

thanks again.


Monday
chest: flat bd press (sets/reps) 4/10
Shoulders: bd press 4/10
Tri: tri ext. 3/10
Back: lat pulldown 4/10
Bi: barbell curl 3/10
Forearms: wrist curl 2/12
Quads: squat 4/10
Hams: lying leg curl 3/10
Calves: standing calves raise 3/10-20




Wedsday
chest: In. bench 4/10
Shoulders: Front raise 4/10
Tri: seated french press 3/10
Back: barbell row 4/10
Bi: barbell In. db curl 3/10
Forearms: reverse wrist curl 2/12
Quads: leg extension 4/10
Hams: stiff legged dead lift 3/10
Calves: seated calf raise 3/10-20


Friday
chest: De. fly 4/10
Shoulders: lateral raise 4/10
Tri: lying french press 3/10
Back: straight arm pull down 4/10
Bi: barbell ez-bar perch curl 3/10
Forearms: reverse grip arm curl 2/12
Quads: leg press 4/10
Hams: seated leg curl 3/10
Calves: donkey calf raise 3/10-20

 

[Welter]

Personally Im not a big fan of the whole upper body workout.

My routine is
Day 1 Chest
Day 2 Legs
Day 3 Back
Day 4 Arms
Day 5 Rest
Day 6 Chest etc

I occasionally take additional days off as needed and do Abs every other day and cardio every day.

Do whatever works best for you. While you may be working a different part of your chest or arms or back every other day your still working them. The muscles (especially large muscles) need rest and one day in between is not enough imo.

 

[rukkus21]

i forgot to include I box for about 4hrs every week and do low intensity cardio after each workout.

Welter- your workout routine is what i used to do. im just trying to change it up. I do agree with you about one day not being enough rest for the major muscles.

 

[Welter]

If your wanting to bulk I would do lower reps and higher weight. I still really like 5x5 with heavy weight but alternate my reps 5x5 and 3x10 every few weeks.

I'm telling you though you need to rest.

Diet is also going to play a big role in your bulking.