Routine-Bulking

Lorix94

Any suggestions about my current routine?? I think it has to be rewied...

My routine is made of 3 days+ 1 rest day-
1° is LEGS, than there's PUSH, PULL and than REST.
I usually start my workouts with 5 min. of abs to warm up and lock my core. I usually train ABS complitely once a week along with another muscle. there are also the weight from the last week... I know they are pretty light... xD
LEGS:
1- Squats (5 sets of 6-8 ) = 50-55-50-50-50
2- Deadlifts (4 sets of 6-8 ) = 80(just 1 rep)-70-60-60-60
3- 5 kg lunge (3 sets of MAX) = x20 - x14 - x16
4- Rotary calf (4 sets of 12-15 ) = 80-80-80-80 gonna upp
5- superset - Leg Curl+extenction (3 sets of 12+12) = 45+40
PUSH:
1- Incline barbell press(5sets of 8-10) = 35-32.5-30-30-25
2-Dips(3 set of MAX)= x9 - x7 - x8 - x7
3-Dumbell chest press 15°(3sets of 6-8)= 20-20-18
4-Military press (4 sets of 8-10) = 15-15-15-15
5-Triceps Ercolina (3 sets of 10-12) = 15-15-15
6- Pectoral machine (3 sets 6+6+6) = 35++30+25
PULL:
1-Lat Machine(5sets of 8-10) = 555-55-50-50-45
2-Pulley Bar Reverse grip(3x4) = 30x4sets
3-shoulders bar pulls = 10-10-10-10
+ (8+12 reps for 4 sets)
Face pulls = 7.5-7.5-7.5-7.5
4-standing biceps barbells curls (4sets of 12) = 12kg
5- Lat close grip = 50-50-50
+ (12+12 reps for 3 sets)
Lat behind head = 30-30-30
6- Barbel shoulders lateral raises
dropset (6+6+6 for 3 sets) = 8+6+4 kg

THANKS !!!!!!

tonynguyen75

Add a horizontal rowing movement like a barbell row.

Besides that, work on progression each week and it looks decent.

BUT! Why not a beginners routine? Any reason for that?

darrensurrey

Nothing wrong with it but a couple of comments:
-As above, add BB or DB rows.
-Do fewer reps with a heavier weight to build more strength
-Do your core work at the end of the session as you want your body to be able to support the heavy (for you) loads safely; you may find that at the end of the session you don't need to do the ab work as your core will be hit by doing bench press, deads, squats, rows and shoulder presses
-Eat more, get fat, build muscle