ExRx.net

Hi everyone.

I can finally afford to get some weights for my house, which means I can start my bulk workout soon, so thought I'd put my workout here and keep a journal of it, with progress pics.

However, I'd really appreciate some tips on my workout choices etc. Although I want to bulk up overall, I want to concentrate on my arms and chest, which are under-developed compared to the rest of me!

I plan to work out 4 times a week. A 2 day split, 2 day rest, 2 day split, 1 day rest routine.

My workouts are going to be:

Workout A1 (Legs, Ass, Chest, Triceps)
Hack squat
Dumbell lunges (stationary)
Barbell bench press
Incline dumbell press
Skullcrushers
Dumbell kickbacks

Workout B2 (Back, shoulders, arms)
Deadlift
Side rows
Arnold press
Barbell curl
Hammer curl
Forearm curl

Workout A2 (Legs, Ass, Chest, Triceps)
Squat
Calf raises
Decline barbell press
Dumbell fly (or cable crossover)
Triceps pushdowns
Dips

Workout B2 (Back, shoulders, arms)
Stiff legged deadlift
Pull ups (overhand grip)
Barbell shoulder press
Negative concentration curls
Cable curls
Reverse forearm curls

How do they look? Am I doing too much? Not enough? Like I said, I want to build my arms up, but am I doing too many arm isolation exercises in there, considering I'm using them in other compound moves as well?

As far as reps and sets are concerned, I'm going to mix it up as much as I can. So in terms of max reps per set it might look like this:

A1: 8
B1: 15
A2: 12
B2: 5
A1: 15
B1: 8
A2: 5
B2: 12

etc.

Or should I stick to heavy weights that I can only get 5 reps out of maximum?

Any help would be great :)

Have to change my routine a bit. Sometimes I'll be doing Workout A1 and B1 on Sat/Sun, sometimes Sun/Mon, so I need to make sure that I can do the B1 exercises at home. (I do the saturday and sunday workouts in the gym)

Also, I'm going to switch to a method that I used before when it comes to reps that I got from the DoggCrapp training program, which I found really good. Basically using rest-pause technique for most of my exercises. My new routine is now:


Workout A1 (Wed)
Hack squat
Barbell bench press
Incline barbell press
Skullcrushers
Dumbell lunges
Dumbell kickbacks

Workout B1 (Thu)
Stiff legged deadlift
Barbell shoulder press
Negative concentration curls
Cable curls
Pull ups (overhand grip)
Reverse forearm curls

Workout A2 (Sat or Sun)
Squat
Calf raises
Decline barbell press
Dumbell fly (or cable crossover)
Triceps pushdowns
Dips

Workout B2 (Sun or Mon)
Deadlift
Pull ups (if Sunday)
Barbell rows (if Monday)
Shoulder press
Barbell curl
Forearm curl
Hammer curls

Any thoughts welcome in my discussions thread :)