What do you guys think?

yegy3 · 07-01-2009, 04:57 PM

Height: 5'11.5
Weight: 178
Body Fat %: 9.5

I began doing bulk/cut cycles. I began with a 6 week bulk, then followed with a 3 week cut. Now im back on a bulk and was wondering what you guys think about this workout

Monday: Chest and tris
Incline Bench: reps 6,6,6,10,10,12
Regular Bench: reps 6,6,6,10,10,12
Chest Flys: reps 4x15

Close Grip Bench: 3x8-12
Skull Crushers: 3x8-12
Weighted dips: 3x8-12

Tuesday: Off (HIIT)

Wednesday: Legs
Squat: reps 6,6,6,10,10,
Lunges: reps 6,6,6,10,10,
Leg Press: reps 6,6,6,10,10
Leg Curls: reps 2x8
Leg extensions: 2x8
Calf raises 4x12

Thursday: off

Friday Shoulders and calves
Military Press: reps 6,6,6,10,10,12
Upright Rows: 6,6,10,10,12
Rear Delt Flys: 10,10
calf raises: 4x12

Saturday: off (HIIT)

Sunday Back and biceps:
Bent over rows: 6,6,6,10,10,12
cable rows: 6,6,6,10,10,12
lat pulls: 6,6,10,12

BB curls: 6,6,6,10,12
incline curls: 6,6,6,10,12
preacher curls: 2x10

I think my biggest problem might be too much volume for shoulders and biceps? what do you guys think? Thank you so much for the help

miggitymags · 07-01-2009, 06:07 PM

Quote:

Originally Posted by yegy3

Height: 5'11.5
Weight: 178
Body Fat %: 9.5

I began doing bulk/cut cycles. I began with a 6 week bulk, then followed with a 3 week cut. Now im back on a bulk and was wondering what you guys think about this workout

Monday: Chest and tris
Incline Bench: reps 6,6,6,10,10,12
Regular Bench: reps 6,6,6,10,10,12
Chest Flys: reps 4x15

You need some DB work.. Perhaps every other week you could alternate. And for the record, I'm not a fan of reverse pyramids...

Close Grip Bench: 3x8-12
Skull Crushers: 3x8-12
Weighted dips: 3x8-12

Okay - although I think your elbows are going to be screaming at you.. Perhaps a little bit of overkill here..

Tuesday: Off (HIIT)

Wednesday: Legs
Squat: reps 6,6,6,10,10,
Lunges: reps 6,6,6,10,10,
Leg Press: reps 6,6,6,10,10
Leg Curls: reps 2x8
Leg extensions: 2x8
Calf raises 4x12

You need SLDLs for the hamstrings.. Squats and DL's need to be the backbone for legs.. I don't really see the need for the Leg Curls and Extensions.. I'd add more volume to the Squats and SLDLs..

Thursday: off

Friday Shoulders and calves
Military Press: reps 6,6,6,10,10,12
Upright Rows: 6,6,10,10,12
Rear Delt Flys: 10,10
calf raises: 4x12

Again I'd suggest some DB work with shoulders.. You need more rear delt volume.. and Upright Rows are more of a trap movement.. If you want to add Traps here, great - b/c you don't have them in your split at all.. And when you add traps - make sure to hit some BB/DB Shrugs..

Saturday: off (HIIT)

Sunday Back and biceps:
Bent over rows: 6,6,6,10,10,12
cable rows: 6,6,6,10,10,12
lat pulls: 6,6,10,12

I would put Deadlifts here.. again - you need Squats, Deads, and SLDLs - some people put Deads with back, it really just a personal preference.. Then BB Rows.. I question the need for cable rows, but experiment and see what you think..

BB curls: 6,6,6,10,12
incline curls: 6,6,6,10,12
preacher curls: 2x10

BB curls - good.. Otherwise, I'd pick between Incline and Preacher curls.. 2-3 excersises max for biceps - but with that much volume for BB curls and Incline, I think you are good..

I think my biggest problem might be too much volume for shoulders and biceps? what do you guys think? Thank you so much for the help

Shoulders, no. Biceps, yes.

Just a few suggestions..

yegy3 · 07-01-2009, 06:36 PM

wow ok thank you so much, really great insight. sorry i forgot to mention that i love doing all my shoulder and chest exercises (presses) with DBs, so i guess i should throw in some BB exercises then? is it necessary?

Then im gunna replace leg extensions and curls with SLDLS

I'll replace upright rows with front raises and add two more sets to my rear delt flys. also throw in some trap exercises

and finally ill skip preacher curls and just do incline.

o and ill replace skull crushers with push downs.

sound good? thanks again man

bamfdan · 07-01-2009, 08:51 PM

Quick question, since i'm new to all this,

what exactly is SLDL?

i know its a dead lift but SL?

GettinITDone · 07-01-2009, 09:02 PM

Quote:

Originally Posted by bamfdan

Quick question, since i'm new to all this,

what exactly is SLDL?

i know its a dead lift but SL?

Stiff-Legged/Straight-Legged...Unlike a normal deadlift (where you are in almost a squat position at the bottom), in SLDL there is only a slight bend in the knee. When you do them, really push your butt out and feel the stretch in your hamstrings. As always, don't round the back.
Bodybuilding.com - Exercise Guides Database.

miggitymags · 07-01-2009, 11:34 PM

Quote:

Originally Posted by yegy3

wow ok thank you so much, really great insight. sorry i forgot to mention that i love doing all my shoulder and chest exercises (presses) with DBs, so i guess i should throw in some BB exercises then? is it necessary?

Then im gunna replace leg extensions and curls with SLDLS

I'll replace upright rows with front raises and add two more sets to my rear delt flys. also throw in some trap exercises

I would suggest not adding in front raises, but lateral raises. You will get sufficient front delt work in your pressing (chest and shoulder) movements..

and finally ill skip preacher curls and just do incline.

I like it. You could also alternate between hammer curls as well. Up to you.

o and ill replace skull crushers with push downs.

skullcrushes are a great movement. i don't utilize them too much b/c they kill my elbows.. i prefer close grip for mass. you could alternate between skulls and weighted dips.. and like you said throw in some push downs..

sound good? thanks again man

everything looks good.

and GID helped you out on the SLDL.. Stiff Legged Dead Lifts.. check out some YouTube videos on proper form, etc.. Start out light to get the feel for it and progress in weight. Form first!

yegy3 · 07-02-2009, 12:47 AM

thanks a lot man. sorry i just have one more question. can i keep this same routine (same exercises, sets, reps) for my cut also as long as i change to a cutting diet?

miggitymags · 07-02-2009, 10:39 AM

Opinions vary on this..

Personally, I think your split should stay the same whether you bulk or cut. Sometimes your volume will change slightly when on a cut due to low carbs (energy). I think bulk and cut refer more to diet and cardio.

Remember to periodize - in other words, mix up your rep ranges every 2-4 weeks.. And once you get into your split, trust you instincts on swapping exercises, volume, etc..