Ession
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Hello everyone.
I've never really ventured into volume training but I feel I want to give it a shot...
Just want opinions of experienced lifters so I go into this routine with confidence.
I'm trying to bulk up, for about maybe a year or so. Just so I can get my numbers up and get some size on my small frame.
I feel I have the nutrition part down, as for the routine I'm still confused.
I'll be following this for 4-8 weeks (depending on when I notice stalling) and then I'll deload with a 5x5 routine for 3-4 weeks and then continue this routine again.
Opinions please
Sat - Chest
Sun - Back
Mon - Off (Maybe some cardio)
Tue - Shoulder/Legs
Wed - Off (Maybe some cardio)
Thur - Arms
Fri - Off
Chest
Bench Press - 4x6
Incline DB Press - 3x10-12
Flat Fly - 3x12
Back
Weighted Chins - 4x8
Barbell Row - 3x6-8
Pullovers - 2x12
Rack pulls - 1x10
Shoulder/Leg
Military Press - 3x6 ramping to one top set with predetermined number, then 4x10 lighter weight.
Lateral Raises - 4x12
Rear raises - 3x10-20
Squat - 3x5
Leg Press - 2x15
Glute Ham Raises - 4x10-20
Leg Curls - 3x10
Arms
Dips - 4x8 ramping to one top set with predetermined number
Overhead Tricep extension - 3x10
Decline Skull Crusher - 3x12
Preacher Curls - 3x8
Incline DB Curls - 3x10
Hammer Curls - 3x10
I've never really ventured into volume training but I feel I want to give it a shot...
Just want opinions of experienced lifters so I go into this routine with confidence.
I'm trying to bulk up, for about maybe a year or so. Just so I can get my numbers up and get some size on my small frame.
I feel I have the nutrition part down, as for the routine I'm still confused.
I'll be following this for 4-8 weeks (depending on when I notice stalling) and then I'll deload with a 5x5 routine for 3-4 weeks and then continue this routine again.
Opinions please
Sat - Chest
Sun - Back
Mon - Off (Maybe some cardio)
Tue - Shoulder/Legs
Wed - Off (Maybe some cardio)
Thur - Arms
Fri - Off
Chest
Bench Press - 4x6
Incline DB Press - 3x10-12
Flat Fly - 3x12
Back
Weighted Chins - 4x8
Barbell Row - 3x6-8
Pullovers - 2x12
Rack pulls - 1x10
Shoulder/Leg
Military Press - 3x6 ramping to one top set with predetermined number, then 4x10 lighter weight.
Lateral Raises - 4x12
Rear raises - 3x10-20
Squat - 3x5
Leg Press - 2x15
Glute Ham Raises - 4x10-20
Leg Curls - 3x10
Arms
Dips - 4x8 ramping to one top set with predetermined number
Overhead Tricep extension - 3x10
Decline Skull Crusher - 3x12
Preacher Curls - 3x8
Incline DB Curls - 3x10
Hammer Curls - 3x10