Routine Help

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posted by CosmoK

Ok I'm 6'3'' 220 lbs. Bulking right now. And I need help with my routine.
My diet is in check, I eat 300g of protein a day, 400-500 g carbs a day, 120 g fat. I have kinda hit a peak and need some advice on my routine.

Current Routine:

Sunday: Back, Forearms.
pullups 2*as many as possible
decline rows 3*8,7,6
flat rows (with cable & straight back) 3*8,7,6
straight leg deadlift 4*9,8,7,6
Lat Pull Downs 3*8,7,6

forearm curls 2*9,8
reverse forearm curls 2*9,8

Monday: Shoulders, Triceps

DB Shoulder press 4*9,8,7,6
Front & Side lat raises 3*9,8,7
Rear rotator cuff pulls (with cable) 3*9,8,7

tricep extensions 4*9,8,7,6
tricep pressdowns 4*9,8,7,6
one handed DB overhead extensions 3*9,8,7

Tuesday: OFF
Wednesday: Biceps, Calves
barbell curls 3*8,7,6
hammer curls 3*9,8,7
preacher curls 3*8,7,6

weighted calf raises 3*9,8,7

Thursday: OFF

Friday: Chest, Legs
DB bench 4*9,8,7,6
incline bench 4*9,8,7,6
flys 3*8,7,6

squats 4*9,8,7,6
leg curls 3*8,7,6
leg ext. 3*8,7,6

Saturday: OFF

posted by Dex

to switch it up i always have a drop set week. kill the muscle!!!

posted by estray

I dont like your routine at all its goofy and really doesnt make alot of sense. People shouldnt make their own custom splits unless they really know what theyre doing. Stick with a tried and true program thatll really put mass on. The push/pull/legs split.

Monday-Push
flat bb bench 2 sets
incline db press 2 sets
dips 2 sets
seated db shoulder press 2 sets
standing bb press 2 sets
lateral db raise 2 sets

Tuesday-Pull
Deadlift 2 sets
pull ups 2-3 sets
bb curls 2 sets
db hammer curls 2 sets
Bent over Bb rows 2 sets
Face pulls 2 sets
hypers weighted 2 sets
Heavy ab work

Wed- off

Thurs-off

Friday
box squats or ATG squats 2-3 sets
Stiff leg deads 2 sets
45 degree leg press 2 sets
adductor/abductor 2 sets
calf raises 2 sets
heavy ab work

Sat off
Sun off

posted by Dex

and for Estrays cardio he runs naked in parks and attacks people

posted by CosmoK

I like this, but is there a routine where you work out 4 days a week? I am in college and am bored all the time and the only thing i have to look forward to is lifting and drinking.

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