Machine Bulking Exercises

[eggnawgkid]

I just started bulking about 3 weeks ago and I've already gained around 5 pounds. I am only using machine exercises and I am only going to so please don't tell me what free weights I should be doing. Anyway since I'm a beginner I'm working all muscle groups on the same day three times a week. I wanted to come up with a more effective routine however for each of these sessions so this is what I came up with:

Chest
-Arm Pullover
-Chest Press

Abdominals
-Abdominal Crunch
-Reverse Crunch

Triceps
-Tricep Dip
-Tricep Pressdown

Biceps
-Incline Biceps Curl
-Seated Biceps Curl

Legs
-Squat
-Hamstring Curl
-Calf Raise

Back/Shoulders
-????

That's just a brainstorm of my new routine. I probably have too many exercies there too? Anyway please help me come up with an effective routine and tell many how many sets and reps per each exercise. Keep in mind that I will be doing this three times a week. Thanks.

 

[stalluproar]

Try the circuit training routine every couple weeks.

Find a weight you can do comfortably 10 times, drop the weight down a plate or two, do another 10 reps, drop the weight down, another 10. Continue this until your muscles are feeling the good burn. Do at least 4 sets continuously without resting. Then on the second set, raise the weight one or two plates, do 10 reps, then raise it another one or two and go until you can't do the rep. Do this for bench, arm curls, tricepts, military press, pull downs, squat, leg curl, calf raisers, and leg extentions. Maybe do one or two other machines to your liking as well.

 

[Alpine]

Shoulder press machine?

Cable rows for back?

Even though you are using machines you can still stick to basic muscle groups and just keep increasing the weight.

Try not to swap and change your routine when you hit a sticking point. Stick with the basics like squat, leg and shoulder press machines. Drop the weights every 6-8 weeks or when you stop gaining, then build the weight back up and beyond previous levels.

Avoid silly isolation machines.