Bulking up just now (or trying)

Work out consists 2 to 3 warm up sets followed by a working set to failure.

4 day split, training 3 days a week (mon, wed, fri)

split :-
chest & bi's
Back
Shoulders & tri's
Legs

Exercises :-

Chest - Incline barbell , flat barbell , decline barbell , db flys
Bi's - ez bar curl , alt db curls , preacher db curls
Back - pull ups , t-bar row , pull downs (front)
Shoulders - smith press , side raises , db press , shrugs
Tri's - dips , pushdowns , skull crushers
Legs - incl leg press , leg extenstions , leg curls , seated calf raises, alt squats , donkey calfs

Any tips or critasism welcome

Kean

Good stuff...what are your current stats?

Are you able to perform deadlifts and squats?...aside form that youve got a good selection of movements your doing....

KP

Welcome to the forum,

Only other thing is that I wouldn't train bi's and back on consecutive days, as it'll limit your movements on your back day. Could group the bi's with back and tris with chest, then train shoulders separately?

Welcome by the way

Looks good fella,will be following with interest.

Good luck with this mate & welcome to the forum

Chest n bi's

incl press - 40k x10 , 50k x9 , 55k x9 , 60k x8
flat press - 40k x10 , 50k x10, 60k x9 , 70k x8 (3 spotted)
Decline press - 40k x10 , 50k x10 , 50k x10 ,55k x10
db flys - 15k x10 , 15k x10 , 20k x10 , 22.5k x8

ez curls - 20k x10 , 30k x8 , 25k x9 , 20k x12 (think bar is 10k but not sure so didnt add to weight)
atl db curl (seated) - 12.5k x14 , 15k x12 , 15k x12 , 17.5k x 12
preacher - 10k x12 , 10k x12 , 12.5k x10


First night trying decline press up weight next week
advised to up weight for flat so give 75k a bash next week

Welcome Mark

As KP says, Deadlifts and squats should be in there.

I would also change the db press to Arnie press since your already doing Smith press.

Ollie, Im pretty sure he has a rest day between his workouts...2 days if they fall between weekends, so theres no consecutive days where back, then biceps are being hit.

Sorry yeah I missed that.

I think you should mix up your pressing a bit - flat bench doesn't really give much "bang for your buck" in my opinion. I'd swap for dumbbells and throw in some dips for one of your pressing movements

kp1512 wrote:Kean

Good stuff...what are your current stats?

Are you able to perform deadlifts and squats?...aside form that youve got a good selection of movements your doing....

KP

stats:-
arms - 14.5"
chest - 40.25"
legs 25"
waist 32"

dunno wat else to add

shit at deadlifts struggle to keep back straight but al keep trying
al through squats in also

Welcome mate ,

Squats needed if you can do them.
Deadlifts - good stuff but I could never do them properly

If you struggle with form on T bar rows try DB rows which are easier as you donts have to worry as much about form .

Ill try the arnie press then tho not sure what that is yet
ill try mixing up the chest also

Good planned workout, but I'd drop the flat barbell benching for dumbell benching

Exercises :-

Chest - Incline barbell ,flat DB , decline barbell , db flys
Bi's - ez bar curl , alt db curls , preacher db curls
Back - pull ups , Deadlifts, t-bar row , pull downs (front)
Shoulders - smith press , side raises , db press , shrugs
Tri's - dips , pushdowns , skull crushers
Legs - Squats , Stiff leg deadlifts, split squats, leg curls , donkey calfs

Made some changes for you and sorted out the order of legs

I wil show you on Friday what Arnie press is.

"alt squats" is also known as Split Squats

kean.1 wrote:

kp1512 wrote:Kean

Good stuff...what are your current stats?

Are you able to perform deadlifts and squats?...aside form that youve got a good selection of movements your doing....

KP

stats:-
arms - 14.5"
chest - 40.25"
legs 25"
waist 32"

dunno wat else to add

height, weight, ~bf%

cheers chief!

as of now the programs gonna be

Chest - Incline barbell ,flat DB , decline barbell , db flys
Bi's - ez bar curl , alt db curls , preacher db curls
Back - pull ups , Deadlifts, t-bar row , pull downs (front)
Shoulders - smith press , side raises , arnie press , shrugs
Tri's - dips , pushdowns , skull crushers
Legs - Squats , Stiff leg deadlifts, split squats, leg curls , donkey calfs

as suggested

Height - 5"9 1/2
weight - 12st 2
Body fat - was 12 wen measured last so round about there

You Dalry boys like getting on each others backs for donkey calfs. Might have to come over for a homoerotic training session some time.

cleaver wrote:You Dalry boys like getting on each others backs for donkey calfs. Might have to come over for a homoerotic training session some time.

Kean is particularly good at the mounting part of the Donkey calf raise. He probably practices all weekend the shirtlifter

you introduced me into the game rab. and dont forget it

Back

Pull ups (neutral grip) - 8 , 7 , 6 , 5 , 4

Dead lift - 50k x8 , 60k x8 , 60k x8 , 60 k x7

t-bar rows - 20k x8 , 40k x8 , 50k x8 , 60k x9 (30 secs pause) , 60k x7 (30 secs) , 60k x6

pull downs - 6 blocks x8 , 8 blocks x 8 (no idea block weight)


Hard session tonight t-bars nackered me so called it a night after 2 sets of pull downs.

Lookin' keen kean,

"Pull downs" you mean?

lateral pull downs

tht the right name

kean.1 wrote:lateral pull downs

tht the right name

lol sorry:

Hard session tonight t-bars nackered me so called it a night after 2 sets of pull-ups.

At the end

lol well spotted