Hello everyone I am a new poster here looking for some advice. I am a college student (19 years old) and I am 6’5 205 right now. I just finished a weight loss program with the help of Shelby Starnes and now I am looking to bulk. He is doing my diet so I know that, that is perfect.
However, I would like for you guys to please look over my weight lifting program and tell me if you think it is good for a intermediate-beginner. (I would ask Shelby, but he is diet only). I tend to do more DB work than BB because I just recently tore my left labrum in my shoulder (~7 months ago)
Monday: Chest/ Tricep
Bench Press 5x8-10
DB Bench Press 4x8
DB Incline Bench 4x6
DB Flys 3x10
Skullcrusher 3x10
Rope Pulldown 4x8
Tuesday: Legs
Squat 5x10
Leg Press 4x8
Leg Ext 3x10
Ham Curl 3x10
Donkey Raises: 3x20
Wednesday: Shoulders
OHP 5x10
DB Seated Military Press 4x8
Lateral Raise 3x10
Front Raise 3x10
Thursday: Back/Bicep
(warm up) Pullups as many as I can get in 5 minutes
Deadlift 5x10
DB Row 4x8
Cable Row 3x10
Concentration Curl 3x10
Preacher Curl 3x10
Friday: Chest/Arms
Bench Press 5x8-10
DB Bench Press 4x8
DB Incline Bench 4x6
DB Flys 3x10
Skullcrusher 3x10
Rope Pulldown 4x8
Conc Curl 4x10
Preacher Curl 3x10
Saturday: Legs
Squat 5x10
Leg Press 4x8
Leg Ext 3x10
Ham Curl 3x10
Donkey Raises: 3x20
Sunday: Back/Shoulder
OHP 5x10
DB Seated Military Press 4x8
Pullups as many as I can get in 5 minutes
Deadlift 5x10
DB Row 4x8
Cable Row 3x10
I like to train 7x a week because when I’m done with all my school work/studying there really isn’t much for me to do besides party, which I’m not that big on. I have heard that if your diet is in check and you’re sleeping 8+ hours a night, there’s no reason why you can’t train everyday. If I’m wrong please, speak up. Thank you all in advance for taking the time to look this over.
-Doober
Just a question, not a criticism or suggestion or anything like that. Why are you doing pulldowns after skullcrushers? I ask because many people around here suggest doing them the other way around.
Your routine looks really bad. Shoulders the day before Chest? How do you even perform.
Arms 2 days in a row as well?(Back/Bicep->Chest/Arms)?
Also you may eventually find yourself injured doing chest the day after back,because the back is such an imperative stabilizer; if it is weakened, some real bad stuff can happen while benching.
The volume is incredible. I suppose if you’re going to the gym to avoid getting drunk this is it, but you’re going to have a hard time seeing any tangible gains this way. When do you allow for recovery? Doing any cardio?
Why don’t you read up on some hypertrophy programs/articles on this site I think you’ll find that you can ‘create’ or mimic something a little more efficient than this.
[quote]shibboleth wrote:
The volume is incredible. I suppose if you’re going to the gym to avoid getting drunk this is it, but you’re going to have a hard time seeing any tangible gains this way. When do you allow for recovery? Doing any cardio?
Why don’t you read up on some hypertrophy programs/articles on this site I think you’ll find that you can ‘create’ or mimic something a little more efficient than this.
[/quote]
Do you think maybe I should just do a 4 day split?
Mon: Chest/Tri
Tues:Legs
Wed: Cardio
Thurs: Back/Bi
Friday: Shoulders
Sat: Cardio
[quote]shibboleth wrote:
The volume is incredible. I suppose if you’re going to the gym to avoid getting drunk this is it, but you’re going to have a hard time seeing any tangible gains this way. When do you allow for recovery? Doing any cardio?
Why don’t you read up on some hypertrophy programs/articles on this site I think you’ll find that you can ‘create’ or mimic something a little more efficient than this.
[/quote]
Recovery wise I get 8+ hours of sleep a night and eat 7-8 meals a day always hitting my macros.
Cardio I do on Weds/Saturdays
Atleast your muscles get a bit more recovery doing it like this, but offcourse the volume is still rather high, so I hope your nutrition and sleeping pattern are solid.