Training Schedule..Please CRITIQUE

[WORKEROUTER]

Hey everyone, I am a very avid lifter and know quite a bit..I am trying to BULK a little..currently im around 147 lbs, 5'8. I would LIKE to get around 10 more pounds on me in the next 10 weeks...Of course, if my height increases too (being im 16), it will be a gain greater than 10 lbs. Now, to my schedule ( and PLEASE PLEASE CRITIQUE..this is how we learn):

Day One: Chest and Triceps/Forearms

4 sets of DB bench presses on Flat Bench
3 sets of Incline Bench
3 sets Dips
3 sets Tricep Pushdown with cables
4 sets of forearm curls + reverse curls

Day Two: Back and Biceps
4 sets Deadlifts
3 sets Wide grip Pullups
3 sets Close grip Chinups
3 sets bent over barbell rows
3 sets DB curls
3 sets Hammer curls

Day Three: Shoulders/Legs/forearms (again)
4 sets Squats
3 sets Military press with dumbells
3 sets lateral raises/front raises
4 sets calf raises
4 sets forearm curls/reverse and front

Now, please guys I want you to make my workout the BEST it can be to help me reach my goals the most..I keep my rep range between 6-10 or 6-12...except for Squats which i do more reps.
I do core workouts 3 to 4 times a week for my abs and stuff.

I eat like a hog so i get enough calories.

Again, I need some correcting feedback for my workout..Thank You

Go ahead and Email Me too if you would like.

 

[K-Daddy]

That actually looks pretty solid. That surprises me, and the reason for that is because usually anyone that says "critique my workout schedule" has it totally wrong. You're not doing too many sets of anything...seems pretty good.

If anything, on your chest day I'd say it could be a good idea to alternate your inclines with some kind of flyes, be it cable or dumbbell. If you don't respond well to "pulling" exercises with your chest, though, you'll be fine.

Also, I'd drop the regular DB curls and just go with 3 sets of hammers for your bi's. They're gonna be hit pretty hard from the chins and basically every other back workout so you might run the risk of doing a little too much.

Other than that, I'd say you're definitely on the right track.

-Kow

 

[war_eagle]

Here's my workout routene what do you guys think of it?

Chest & Delts (Monday)
1. Bench Press
2. Incline Bench Press
3. Dumbbell Fly’s
4. Barbell Military Press (Front & Back, Alternating)
5. Dumbbell Military Press

Back & Traps (Tuesday)
1. Lat Pull Downs
2. Lat Row
3. Dumbbell Lat Rows
4. Upright Rows
5. Lateral Dumbbell Raises

Legs (Thursday)
1. Squats
2. Leg Extensions
3. Leg Curls
4. Calf Raises
5. Straight Leg Dead Lifts

Arms (Friday)
1. Bicep Curls
2. Alternating Dumbbell Bicep Curls
3. Lying Tricep Press
4. Tricep Press Downs
5. Forarm Curls

Abs 1 (Mondays & Thursdays)
1. Ab Crunches
2. Oblique Crunches

Abs 2 (Tuesdays & Fridays)
1. Leg Raises
2. Reverse Crunches

 

[Big N]

Workerouter:

Day 1:

Start off with incline or decline bench. These exercises stimulate more chest muscle fibers than any other exercises. Also, use dumbells instead of barbells to really pack on the mass. Also, work in some fllys between your presses to give your triceps a break. Here's how I would do your chest:

1. Dumbell incline - 3 sets
2. flat fly - 2 sets
3. Dumbell flat bench - 2 sets

I know you want to do the flat barbell bench for your ego, but if you really want mass you're going to want to use dumbells.

Day 2:

Only thing here is switch the order. On each workout, you should be working the largest muscle groups first. That means do your rows before your chins. If you do chins before your rows, you wont be able to fully stimulate your back.

Day 3:

You might want to change front raises to bent-over lateral raises (I don't know if that's the name, but that's what it looks like). Military presses and lateral raises hit mainly the anterior (front) deltoid. Bent-overs hit the posterior (rear) deltoids.



Great workout. My only other question is why do you do more reps on your squats? Happy bulking.

 

[DIESEL]

1. I don't know why people always recommend declines... I think it makes you too bottom heavy.. and you get that "man boob" look. I think the lower chest gets plenty of work with flat work, but then again that's just my opinion. Besides Schwarzenegger never did declines, so there.. (that's a joke, BTW)

2. Also chin before rows isn't necessarily bad.. it depends on a lot of factors, such as weight and strength.. for example, right now I just finished a bulking cycle.. so doing pullups at 260 gives hella more stimulation than doing barbell rows at that weight.. it's rather hard to keep strict form at that weight.

Also, if he can't even do one pull up then he should by all means attack the pullup bar first..rather than do rows..at least he is forcing the body to adapt to his bodyweight, until he can do one, thus, presumably resulting in a faster upper body strength gain.. sort of like the pull up bar as a measure of strength.. however, once he can knock off 15 reps on the bar then, I think, your advice becomes valid.

D

 

[WORKEROUTER]

yeah, i can do about 20 full pullups..(stats are 5'7, 149 lbs). im trying to get a lil more bulky though.
thanks all

 

[DIESEL]

then do pullups at the end of your back routine. Or if you're really sadistic you can superset barbell rows then immediately do a set of pullups. That should rape your lats rather effectively.

D