Ok training routine??

SkItZoId

SkItZoId

Member
Awards
1
  • Established
Hi guys.

I have just started this new routine. I was wondering if anyone had any suggestions. Im bulking currently, naturally. Im looking to follow the same routine when I cycle next year. Any help or tweeking would be welcomed.

Monday-Bi's and tris.

standing curls uni-lateral X3
Close grip bench X3
Bi lateral curls parellel grip(fingernails up)X3
behind the head tri bar(dont know what its called)X3
BI lateral hammer curlsX3
pull downs X3

Sometimes i'll do more than 3 sets depending on how i feel.(that counts for all my work outs)


Tuesday-Delts and traps

Forward dumbell raisesX3
Side dumbell raisesX3
Barbell shrugX3
Dumbell shrugX3
Mill press(barbell)X3


Thursday-Legs and lower back

SquatsX3
Ham curlsX3
Leg raisesX3
Dead liftsX3
CalfsX3

Friday-Chest and back

Flat Bench press(barbell)X3 (I swap this for incline every 4-5 weeks)
decline bench(barbell)X3
FlysX3
Standing reverse grip rowsX3(barbell)
Lat pull downsX3
Single arm dumbell rows(knelling on bench)



Thats it for weights. On the off days I do cardio, kick boxing and on the sunday im in the mountains off roading on the mountain bike.

I suppose my questions are these.(though I open to other suggestions outside of my queries)

1. Do I need to move my dead lift to delts and traps day? And do I need to move my Mill press to another day or even discontinue mill press all together(over training??)

2. When I go mountain biking im full on pushing it for 2.5 hours. I know this will make bulking difficult, but will it seriously hinder gains. Ive had 3 weeks off mountain biking and ive slamed on some weight(some fat to be honest to lol).
 
Rodja

Rodja

Board Sponsor
Awards
3
  • Established
  • RockStar
  • Legend!
You need some more leg work (e.g. walking lunges, front squats, etc.).
 
SkItZoId

SkItZoId

Member
Awards
1
  • Established
You need some more leg work (e.g. walking lunges, front squats, etc.).
cool. I can add them in quite easiely. Thank you. Does the rest look ok in your opinion?
 
Rodja

Rodja

Board Sponsor
Awards
3
  • Established
  • RockStar
  • Legend!
I'd play with the order of it. Having big muscles last is a tad backwards as this is when the CNS tends to fatigue.

I suggest this:
Legs
Bi/Tri
Chest/Back
Delts

Spread it out a bit more, too.
 
SkItZoId

SkItZoId

Member
Awards
1
  • Established
I'd play with the order of it. Having big muscles last is a tad backwards as this is when the CNS tends to fatigue.

I suggest this:
Legs
Bi/Tri
Chest/Back
Delts

Spread it out a bit more, too.
When you say spread it out, do you mean leave more than a week between groups?
 
SkItZoId

SkItZoId

Member
Awards
1
  • Established
More like instead of taking the weekend off, do one of the smaller muscle groups.
I get you. Thanks for your advice.

Im always chopping and changing my routine around. this one was a bit of an experiment, but I was particularly concerned as to its worth for bulking.

Thanks again.
 

Similar threads


Top