vacations, switching back to 4 day routine

[luka5]

Monday: Chest
Tuesday: Back & Biceps
Wednesday: Off
Thursday: Legs
Friday: Shoulders & Triceps
Weekend: Off



Chest

Incline Dumbbell: 4 sets for 6-8 reps.
Weighted Dips: 4 sets for 6-8 reps.
4 sets of incline dumbbell fly for 10 reps
4 sets of cable crossovers for 10 reps.

Back

Deadlifts: 4 sets for 6-8 reps
Lat Pulldowns: 4 sets for 6-8 reps
Cable Rows: 4x6-8

Biceps

Barbell Curl - 4 sets for 8-10 reps
Dumbell Hammer Curl - 4 sets for 8-10 reps

Legs

Squat: 6 sets for 10-15 reps
Extensions: 3 sets for 6-8 reps
Hamstring Curls: 3 sets for 10-12 reps
Standing calf raises: 4x10-12
Donkey raises: 4x12-15

Shoulders

Military Press: 4 sets 4-8 reps
Side Laterals: 4 sets for 8-10 reps
Bent Over Laterals - 4 sets for 8-10 reps

Triceps

Tricep Extensions: 4 sets for 6-8 reps
Rope Pulls: 4 sets for 6-8 reps


I plan to do this routine for next two months and post my results here.

Do you think it is worth trying this one?

 

[asooneyeonig]

what are your goals? what were you doing before? was it working for you? why not use a proven program and learn how to design one for yourself from that?

 

[luka5]

what are your goals? what were you doing before? was it working for you? why not use a proven program and learn how to design one for yourself from that?

my goal is bulking

i was doing 3-day pull push legs variation, low volume. i was short on time. it worked quite well