Alright, so I've been lifting for a few years now, I'm very much accustom to each of these lifts and have executed them before (as well as many others, i.e. I can handle advanced lifts/techniques). Anyway, I'm a hard gainer and it's time to bulk, so I'm eating a like a horse. Here's the workout I came up with, similar to an older routine I followed. My goal is to gain muscle size/mass. PLEASE, if you have any suggestions, feel free. The only downside to this routine is that it looks as if I'm pushing the workload on each given day; then again, maybe I'm wrong. Thanks in advance bodybuilding gurus, here it goes.
Monday:
Incline barbell bench - 12,10,8,6
Bent over barbell row - 4x8-12
Push press - 12,10,8,6
Lat pull down (wide grip) - 4x8-12
Lateral Cable Raise (Standing SS w/ Bent Over) - 4x8-12
Close grip pull downs - 4x8-12
Straight arm dumbbell pullovers - 4x8-12
Barbell shrugs - 4x8-12
Tuesday:
Squats - 12,10,8,6
Stiff leg dead lift (or glute ham raise) - 12,10,8,6
Standing calf raises - 4x8-12
Dumbbell lunges - 4x8-12 (each leg)
Close grip barbell curls - 4x8-12
Skull crushers - 4x8-12
Reverse barbell curls 4x8-12
Cable push downs (bar/rope) - 4x8-12
One-arm cable reverse curls - 4x8-12
Wednesday:
Off
Thursday:
Incline dumbbell bench - 4x8-12
Hammer pull down machine - 4x8-12
Flat dumbbell bench - 4x8-12
Seated cable row - 4x8-12
Seated Military Press (smith) - 4x8-12
Flat dumbbell Fly - 4x8-12
Arnold Press - 4x8-12
Standing Cable Fly - 4x8-12
Dumbbell Lateral Raise SS w/ Read Dealt Fly - 4x8-12
Friday:
Deadlift - 10,6,4
Front Squat - 10,8,8,6
Leg Press - 3x8-12
Leg Curl - 15,12,8,6
Seated Calf Raises - 4x8-12
Wide grip barbell curls 4x8-12
Weighted dips - 4x8-12
Seated incline dumbbell hammer curls - 4x8-12
Behind the back barbell wrist curls - 4x8-12
Monday:
Incline barbell bench - 12,10,8,6
Bent over barbell row - 4x8-12
Push press - 12,10,8,6
Lat pull down (wide grip) - 4x8-12
Lateral Cable Raise (Standing SS w/ Bent Over) - 4x8-12
Close grip pull downs - 4x8-12
Straight arm dumbbell pullovers - 4x8-12
Barbell shrugs - 4x8-12
Tuesday:
Squats - 12,10,8,6
Stiff leg dead lift (or glute ham raise) - 12,10,8,6
Standing calf raises - 4x8-12
Dumbbell lunges - 4x8-12 (each leg)
Close grip barbell curls - 4x8-12
Skull crushers - 4x8-12
Reverse barbell curls 4x8-12
Cable push downs (bar/rope) - 4x8-12
One-arm cable reverse curls - 4x8-12
Wednesday:
Off
Thursday:
Incline dumbbell bench - 4x8-12
Hammer pull down machine - 4x8-12
Flat dumbbell bench - 4x8-12
Seated cable row - 4x8-12
Seated Military Press (smith) - 4x8-12
Flat dumbbell Fly - 4x8-12
Arnold Press - 4x8-12
Standing Cable Fly - 4x8-12
Dumbbell Lateral Raise SS w/ Read Dealt Fly - 4x8-12
Friday:
Deadlift - 10,6,4
Front Squat - 10,8,8,6
Leg Press - 3x8-12
Leg Curl - 15,12,8,6
Seated Calf Raises - 4x8-12
Wide grip barbell curls 4x8-12
Weighted dips - 4x8-12
Seated incline dumbbell hammer curls - 4x8-12
Behind the back barbell wrist curls - 4x8-12
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