New Routine, please comment...

[mattakaspeeedy]

Gonne be starting a bulking cycle soon of test, deca and anadol and was going to do this routine, what you think ?

DAY 1 PUSH
----------------
Flat bench press
Militray press
Flat dumbell flys
Seated chest press
Dips

DAY 2 PULL
----------------
Standing dumbell curls
Deadlifts
Wide grip lat pulldowns
Hummer pulldowns
Close grip seated rows
Pull ups

DAY 3 LEGS
----------------
Calf raises
Squats
Leg extentions
Leg curls

DAY 4 Rest then repeat above....
OH and every second day i will do abs too...

 

[paisano3]

you should change the flat bench to incline; do the DB flyes before the military press... add 1 or 2 direct Tri exercises (rev grip pulldown; rope pulldown) at the end of push days.

do not work your bis before your back on your pull days.
'hummer pulldowns' sound fun; i should ask my girl if she does those lol
i would add a T-Bar row; and/or upright row before seated rows
do both, straight bar curls and incline DB curls (after back exercises)

if you can, add a leg press after squats.
do calves at the END of your leg day.

you shouldnt work the smaller muscles before the larger (bis before back, calves before quads, etc)...you need those at full strength to maximize your load for the larger muscle groups.

 

[mattakaspeeedy]

Okay how does this sound ?


DAY 1 PUSH
----------------
Flat bench press
Incline bench press
Flat dumbell flys
Militray press
Seated chest press
Dips
Rope pulldown

DAY 2 PULL
----------------
Deadlifts
Wide grip lat pulldowns
Standing dumbell curls
Hummer pulldowns
T-bar seated rows
Pull ups

DAY 3 LEGS
----------------
Squats
Leg Press
Leg extentions
Leg curls
Calf raises

 

[Biggin]

What works well for me and these Iron Junkies may not work for u. The best bet in ur case is experiment with what u wrote and what others help u with. Take some from urs and add to theirs and vice versa. Good knowledge and advice on here, and hopefully u will get what ur lookin for. Imo they all look good. My routines change every week, just to keep the muscles guessing and not gettin use to the same shit every workout!!!!

 

[mattakaspeeedy]

ok guys have finally got a routine that im happy with, here it is... 1st day push, 2nd day pull, 3rd day legs, 4th day rest and then repeat and do this for 12 weeks...

DAY 1 PUSH
----------------
Flat bench press
Incline bench press
Militray press
Flat dumbell flys
Dumbbell side lateral raise
Dips
Rope pulldown

DAY 2 PULL
----------------
Deadlifts
Wide grip lat pulldowns
Standing dumbell curls
Shoulder shrugs
Hummer pulldowns
Bentover barbell rows or T-bar rows
Pull ups

DAY 3 LEGS
----------------
Squats
Striaght leg deadlifts
Leg Press
Leg extentions
Calf raises


I was planning to go 4 sets, 1st set been a warmup at half weight, then 2nd set 12 reps, 3rd set 10 reps and 4th set till failure on all exercises, but a few guys on some other forums said
"I would focus on pushing the main lift each day (BP, DL, SQ) (BenchPress, Deadlift, Squat) for strength in the 3-5 rep range, then doing the rest of the exercises as accessory work in the 8-20 rep range."
Would that be a better way to train ? my aim is to bulk and gain as much muscle as possible...

 

[Biggin]

If ur lookin to bulk 4 sets 3-6 reps heavy enuff u can control the weight on ur positive and negative movement on all exercises.

 

[mattakaspeeedy]

anymore comments ?

 

[jdb]

personally i train 5days a wk with mon chest tues back wed shoulders n traps thur legs fri bis n tris i think big muscle groups respond better to their own day i combine shoulders n traps mine seem to luv it and bis n tris get so pumped when u train them together especially if u superset them just my 2cents works great 4 me