drforce4080
New member
Stats: 6' 195 lbs, machine says 18% bf but I feel like it's more around 16%.
Lifts: Estimates: Bench: 270 Squat: 320 Dead lift: 380
Measurements: Arms: 14.5''- 15'' Legs: 26'' Waist: 34'' Chest: 42''
Routine
Day 1: Legs/Core
Squats 5x5
Leg Press 4x6
Leg extension 4x8
Hamstring machine thing: 4x8
Calf raises: 4x8
Core
Day 2: rest
Day 3: Chest/Triceps/Delts
Bench 5x5
Standing Overhead Press: 5x5
Incline Dumbbell bench: 4x8
Dumbbell flyes: 4x8
Side Raises: 4x8
Dips: 2x as many as I can
Closegrip Bench: 4x8
Skullcrusher: 4x8
Tricep Pulldown: 4x8
Core
Day 4: Rest
Day 5: Back/Biceps
Deadlift: 5x5; work up to 1x5 with heavy weight. (330 for 1x5)
Bent over Row: 4x6
Barbell Shrugs: 4x8
Lat Pull down: 4x8
Pull ups: 2x as many as I can
Barbell Curl: 4x8
Hammer Curl/ Incline dumbbell Curls: 4x8
Reverse Curl: 4x8
Forearms
Core
Day6-7: rest
Few questions. First off how does my routine look? I've been bulking and have gained about 18lbs and ~50 lbs on all compound lifts. This is gaining back mass/ strength that I've lost.
Like most people I want to be big/ strong/ lean. I don't feel like I'm big especially in the arms and I'm definitely not lean so should I
a. Cut to about 10-12% bf this summer while still lifting heavy and hope I don't lose strength then continue this routine
b. Keep bulking with this routine then cut later
c. Switch to higher reps on compound lifts now for a more straight mass based lifting routine?
d. Cut then switch to higher reps?
Any advice or opinions is appreciated on my routine/ diet/ anything else.
Lifts: Estimates: Bench: 270 Squat: 320 Dead lift: 380
Measurements: Arms: 14.5''- 15'' Legs: 26'' Waist: 34'' Chest: 42''
Routine
Day 1: Legs/Core
Squats 5x5
Leg Press 4x6
Leg extension 4x8
Hamstring machine thing: 4x8
Calf raises: 4x8
Core
Day 2: rest
Day 3: Chest/Triceps/Delts
Bench 5x5
Standing Overhead Press: 5x5
Incline Dumbbell bench: 4x8
Dumbbell flyes: 4x8
Side Raises: 4x8
Dips: 2x as many as I can
Closegrip Bench: 4x8
Skullcrusher: 4x8
Tricep Pulldown: 4x8
Core
Day 4: Rest
Day 5: Back/Biceps
Deadlift: 5x5; work up to 1x5 with heavy weight. (330 for 1x5)
Bent over Row: 4x6
Barbell Shrugs: 4x8
Lat Pull down: 4x8
Pull ups: 2x as many as I can
Barbell Curl: 4x8
Hammer Curl/ Incline dumbbell Curls: 4x8
Reverse Curl: 4x8
Forearms
Core
Day6-7: rest
Few questions. First off how does my routine look? I've been bulking and have gained about 18lbs and ~50 lbs on all compound lifts. This is gaining back mass/ strength that I've lost.
Like most people I want to be big/ strong/ lean. I don't feel like I'm big especially in the arms and I'm definitely not lean so should I
a. Cut to about 10-12% bf this summer while still lifting heavy and hope I don't lose strength then continue this routine
b. Keep bulking with this routine then cut later
c. Switch to higher reps on compound lifts now for a more straight mass based lifting routine?
d. Cut then switch to higher reps?
Any advice or opinions is appreciated on my routine/ diet/ anything else.