Bulk Routine

[bobshandel]

What's up, i'm 19, ive been lifting for just over a year and recently had to take some time off because of a shoulder injury, but it's healed and im looking to bulk up big time. Does this routine look good? Thanks

Monday – chest/back
Dumbbell press 3 sets 8 – 12 reps
Incline dumbbell press 3sets 8 – 12 reps
Dumbbell flyes 3 sets 8 -12 reps
Deadlift 3 sets 8 – 12 reps
Bent over row 3 sets 8 – 12 reps
Wide grip lat pulldown 3 sets 8 – 12 reps
One arm dumbbell row 3 sets 8 – 12 reps

Tuesday - rest

Wednesday – legs & shoulders
Squats 4 sets 3 – 12 reps
Calf raise 4 sets 3 – 12 reps
Seated leg curls 3 sets 8 – 12 reps
Barbell press 3 sets 8 – 12 reps
Lateral raise 3 sets 8 – 12 reps
Front dubbel raise – 2 sets 8 – 12 reps

Thursday - rest

Friady– bi & tri
Barbell curl – 3 sets of 8 -12 reps
Hammer Curls – 2 sets 8 – 12 reps
Concentration curls 2 sets 8 – 12 reps
Triceps – close grip bench 3 sets 8 – 12 reps
Tricep pushdown rope – 3 sets 8 – 12 reps
Skullcrushers – 2 sets 8 – 12 reps

 

[Teddy21]

Bad arms to everything else ratio. If you want to bulk up seriously consider following a tried and tested routine, like Strong Lifts 5x5 or something similar.

If you really want to do your own thing make sure your workouts revolve around big compound moves, squats, deads, bench press, clean and press and pull ups.

 

[ZiR RED]

^^^^

Arms contain 3 small muscles (biceps, triceps, brachialis) with two functions - flex and extend the elbow.

The upper back consists of 4 large muscles (traps - 3 heads, lats, teres, rhomboids) with diverse functions: extend shoulder, adduct shoulder, elevate, retract and depress shoulder blades.

The lower body consists of nearly 50% of your muscle mas, and with too many major muscles/heads and functions to list.

My suggestion, group your muscles like this:

Pecs, traps, tricesp
Lower body
Delts, lats, biceps

Br