I've developed this workout routine based on Diesel's guide to bulking. I currently weigh about 127.5 and would like to put on 10-15 pounds of muscle. I think my bf% is very low.

1.4g protein x 127 = 178g protein/day
2.5g carb x 127 = 317g carb/day
.4g fat x 127 = 48g fat/day

Lift 4/week
planning to do martial arts 3/week (kendo, kenpo, kung fu or aikido... haven't decided yet). Kendo is hardcore tricep, not sure about the others.
Cut out cardio. I used to run 2/week.

Here's my workout routine:

Day 1: Chest/tricep
Chest
3 sets chest press machine
3 sets dumbbell incline
3 sets dumbbell decline
Tricep
3 sets tricep extension with machine
3 sets tricep extension (dumbbell)
Calf
3 sets single leg calf raise (dumbbell)

Day 2: Legs
3 sets leg extension
3 sets lever standing leg curl
3 sets dumbbell squat
Forearms
2 sets wrist curl
2 sets reverse wrist curl
Abs
Crunches
2 sets dumbbell deadlift
2 sets side bend

Day 3: Back/bicep
Back
3 sets bent over row
3 sets front pulldown
3 sets rear pulldown
Bicep
3 sets inside curl
3 sets outside curl
Calf
3 sets single leg calf raise (dumbbell)

Day 4: Shoulder
delt
3 sets dumbbell lateral raise
3 sets dumbbell front raise
trap
2 sets dumbbell shrug
What else to do for traps? describe the exercise if possible.
Forearm
2 sets wrist curl
2 sets reverse wrist curl
Abs
Crunches
2 sets dumbbell deadlift
2 sets side bend

Diet -

I have started drinking one of those "meal" shakes every morning (220 cal) and I have a protein shake as well (660 cal). Other than that, how do you put together a good diet that meets your bulking needs? Do yall know any good resources that will help you measure out a diet?

I think you got the nutrition part down, but the routine needs a lot of work.

Try this: (there are supposed to be done in order listed)

Chest - Inclines DB/BP, Flat DB/BP, Flyes DB, Cable Crossovers... Declines are crap
(I think people like declines b/c it's an ego lift - as you can usually do more on decline than on flat - but other than that it's crap..)

Back - Deadlifts, Pullups, Bentover rows, Lat Pulldowns (wide or close)

Tris - close grip bench, skullcrushers, dips/pressdowns

Biceps - straight bar curls, incline alt db curls

Forearms - rev grip ez bar curls, hammer curls, wrist curls

Delts - Military press, lateral raises

Traps - Shrugs

Quads - Squats, Leg Press, Hack squats

Hams - Stiff leg Deads, Heavy Leg curls.

calves - calf raises

NOTE HOW LITTLE MACHINE WORK THERE IS... YOU SHOULDN'T BE USING MACHINES FOR UPPER BODY (except for lat pulldowns, cable crossovers, and tri pressdowns)


good luck,

D

What does DB/BP mean? Also, the reason for some of the exercises I am doing is that my gym (part of apt complex) does not have a lot of stuff to work with. They have freeweights (dumbbells) and then 3-4 machines.

And when you say done in order listed, do you mean that I should do chest and back on the first day, tricep/bicep second, etc, or do the particular exercises in that order?

Also am I doing a reasonable amount of sets per workout? Right now I have 15-18 per workout, for a total of about 70 per week.

Dumbbell Bench Press

DB = Dumbbell Press
BP = Barbell Press

Since you don't have barbells then use dumbbells....if at all possible try and join a real gym. If you want to make serious progress you have to train in the right environment.

D

No, do the exercises in the same order you listed them.. just use my order for the individual body part on the day you're supposed to do it as per your schedule.

I am using this website:

http://www.exrx.net/Lists/ExList/ShouldWt.html

Ok, how's this:

Day 1: Chest/tricep
Chest
3 sets DB incline
3 sets DB flat
3 sets DB fly
Tricep
3 sets tricep pressdown (cable)
3 sets tricep extension (dumbbell)
- Don't know what a skullcrusher is.
Calf
3 sets single leg calf raise (dumbbell)

Day 2: Legs
3 sets DB squat
3 sets leg extension
3 sets lever standing leg curl
Forearms
2 sets wrist curl
2 sets reverse wrist curl
Abs
Crunches
2 sets dumbbell deadlift
2 sets side bend

Day 3: Back/bicep
Back
3 sets bent over row
3 sets front pulldown
3 sets rear pulldown
Bicep
3 sets curl
3 sets incline curl
Calf
3 sets single leg calf raise (dumbbell)

Day 4: Shoulder
delt
3 sets DB shoulder press
3 sets DB lateral raise
trap
2 sets DB shrug
Forearm
2 sets wrist curl
2 sets reverse wrist curl
Abs
Crunches
2 sets dumbbell deadlift
2 sets side bend

bump

diesel what's your take on this one?