[damian]

So basically I'm looking to mix my workouts up a bit. I been on a powerlifting routine for the past while. Got my big 3 up, and increased my weight. I been doing a PLing routine to get stronger and get form down on pretty much all the exercises I need to. Now that thats about done, I want to move on to what my goal has been all along and thats bodybuilding. So basically I'm looking for a workout routine, with just about any exercise, and high intensity if it needs to be. I'm going to be bulking heavily, only supplements are protein powder, and CEE. Short term goal is 155lb (need to gain 21lb), by beggining of September.

So if any one wants to show me their routine or just link me to something good, I would supper appreciate that. Thanks!

[SmallButGettingThere]

don't have any links but gl

[pumpingiron]

Originally Posted by damian

So basically I'm looking to mix my workouts up a bit. I been on a powerlifting routine for the past while. Got my big 3 up, and increased my weight. I been doing a PLing routine to get stronger and get form down on pretty much all the exercises I need to. Now that thats about done, I want to move on to what my goal has been all along and thats bodybuilding. So basically I'm looking for a workout routine, with just about any exercise, and high intensity if it needs to be. I'm going to be bulking heavily, only supplements are protein powder, and CEE. Short term goal is 155lb (need to gain 21lb), by beggining of September.

So if any one wants to show me their routine or just link me to something good, I would supper appreciate that. Thanks!

How about you move your mouse cursor to the search button (either here or google) and type in "training routine". :spam2:

[damian]

Originally Posted by pumpingiron

How about you move your mouse cursor to the search button (either here or google) and type in "training routine". :spam2:

That doesnt help much. Thers a million training routine, I want to know which ones work, and why. Something some one has actully tried. I can come up with any random 4 or 5 day split on google or bodybuilding.com but thats not vey helpful.

[Ironslave]

There are millions of routines, and millions that work. Its kind of unreasonable to expect someone to do up an entire workout for you over the internet.

[damian]

I'm sure someone has a good routine to post. Thats all I'm asking. Or link me... I have no idea how a BBing routine works, all I have seen are PLing routines... I'm asking for someone to explain it to me... Thats all...

[Ironslave]

www.T-Nation.com, seek and ye shal find.

[Gumby51cm]

here is the routine i used last offseason. im not saying it will work for you, im not saying it wont. its high volume, some like it, some dont. it will give you an idea though.

Off-season
Monday-Legs
Leg presses 4 sets
Hack Squats 4 sets (one drop set)
Lunges 3 sets
Front Squats 4 sets (one drop set)
Leg extensions 3 sets

Lying hamstring curls 6 sets (one drop set)
Standing hamstring curls 4 sets

Standing calf raises 6 sets

Wednesday-Chest/ Triceps, calves
Incline Bench 4 sets
Flat bench 4 sets (one drop set)
Decline bench 3 sets
Incline dumbbell press 3 sets
Cable raises 3 sets
Peck deck 3 sets (too failure)

Dips 3 sets
Rope Extensions 3 sets

Standing calf raises 6 sets

Thursday-Back/ Biceps, forearms
T-bar rows 3 sets
Lat pull down 4 sets (one drop set)
Close grip lat pull down 2 sets
Hammer rows 3 sets (one drop set)
Dumbbell rows 3 sets
DEADLIFTS! 6 sets

Barbell curls 3 sets
Overhead cable curls 3 sets
Standing wrist curls 3 sets

Friday-Hamstrings/ Calves
Lying leg curls 5 sets
Stiff legged deadlifts 6 sets (one drop set)
Standing hamstring curls 4 sets

Standing calf raises 6 sets
Seated Machine raises 6 sets

Saturday-Shoulders
Incline real laterals 4 sets
Side Laterals 4 sets (one drop set)
Shoulder press 3 sets
Behind back laterals (cable) 3 sets
Standing row 3 sets
Behind the neck press 3 sets (too failure)

Hanging leg raises 4 sets
Crunches 4 sets

Sunday-Arms
Reverse grip press down 4 sets
Dips 4 sets (one drop set)
CG press downs 3 sets
Overhead extensions 3 sets
Rope arm kickbacks 3 sets

Alternating curls 4 sets (one drop set)
Machine Preacher curls 3 sets
Hammer curls 4 sets
Concentration curls 3 sets
Ruhl Curls 3 sets

[damian]

Thanks, both Gumby and hdogg. I read T-mag alot and Chad Waterbury posts some good routines. I'm just trying to learn more on the structure and what makes sense for BBing. That routine looks really fun Gumby, I love high intensity workouts. I'm still undecided on what to do... But keep em commin.

[Ironslave]

Im not a big Waterbury fan, Ive had much better success with old Charles Poliquin programs, as well as Ian King's, & Christian Thibaudeau

[damian]

Will check them out for sure.

[pumpingiron]

Originally Posted by hdogg345

There are millions of routines, and millions that work. Its kind of unreasonable to expect someone to do up an entire workout for you over the internet.

Guys... He could do some research by himelf first!!! That would show me that he takes it seriously. Then post the workout and I would gladly make a comment and be helpful.

[Evolution 2006]

this routine has been great for me giving each bodypart enough time to recuperate and heal before getting hit up agian....
Monday- back, KEY EXCERCISES- chinups,deadlifts,barbell rows
tuesday- chest, KEY EXCERCISES- Incline bench, flat bench, and dumbell flyes
wed- rest or if u need to be in the gym do some cardio and abs to keep ur bodyfat under control.
thursday- shoulders and traps, KEY EXCERCISES- shoulder press, side laterals, behind the back barbell shrugs
Friday- Arms KEY EXCERCISES- barbel curls, preacher curls, dumbell curls.. close grip bench, skull crushers, and pushdowns... no more then 16 sets for bi's and 16 sets for tris
Saturday- Legs, KEY EXCERCISE- squats, leg presses, and lunges
sunday- rest
this routine has worked great for me give it a try for a month and see how you feel. i bet you will be making great gains.