NEED HELP WITH NEW WORKOUT

[wunder]

Ok I feel that I am on a plateau right now and need some help. I am really looking to bulk up a bit. I work out 4-5 times a week in the gym and run everyday. Any workout suggestions would be great.

Workout, sets, reps etc.

[3v1lj03]

Try the 5,3,1 bodybuilder variation or the Big but boring variation both are good for bulking. Google it you won't get spoon fed here

[Bouncer]

what have you been doing? what type of training? we need more info before we can help you to change it.

[wunder]

MONDAY
Bench Press Work up to max 5 reps Max 3 reps
Incline Press Work up to max 5 reps Max 3 reps
Dumbbell Incline Fly 3/8-10
Cable Flies 2/12-15 1.
Decline Press 3/8-12 1.
Bench 1/failure 2/ 12-15

BICEPS
BB Curl 3/8
Pyramid Curls 3/5 each weight, 20, 25, 30
Hammer Curl 3/8-10

Tuesday
Shoulders Sets/Reps
Barbell overhead press (standing) 3/6-8
Dumbbell Upright 2/8-10
Cable Lateral Raise 3/10-12
Bent over lat raise dumbbell 3/12-15
Barbell straight arm out & up 3/6-8
Barbell overhead Press 1/failure 2/12-15
TRAPS
Superset
Shrug & reverse 3/10 both ways 20 total

Thursday
Back
Bent Over Rows 3/6-8
Pull Ups 3/failure
Seated Cable Row 3/10-12 1.
One Arm DB 3/10
T bar rows 3/12-15
DB Delt Flies 3/ 10
2.
3. 1.

Scarecrows 3/10

Triceps
Close Grip 3/6-8
Pushdowns 3/8-10
Cable overheard 3/10-12
Dumbbell overhead
Nose Breakers 3/8-10


Friday
Legs
Squats Work up to 3 max
Leg Press 3/8-10
Dumbbell Lunge
Leg Extension 3/12-15
Leg Curl 3/12-15
Box Step DB Ups 3/8
Calves
Standing Calve Raise 3/6-8
Seated 3/15-20

[Bouncer]

WAY WAY WAY to much.

take every one of your workouts and literally cut it in half.

but this is the key, do each exercise with as much weight as you can handle WITH PROPER FORM AND FULL RANGE OF MOTION. weight is meaningless if you are not doing it correctly.

do each set to failure and pump the muscle with as much blood as possible. intense, proper forum until failure. dont count reps, go until you have to drop the weight because of the pain.

you should be in the gym for no longer then 40 minutes.

[wunder]

Ok thanks a lot, I will definitely do that. Any suggestions on which exercises to keep and drop

[Bouncer]

Keep which ever exercise you feel pump theistic group you are working the most. The better the pump tue better the growth.

[wunder]

ok thanks again

[buell]

MONDAY
Bench Press Work up to max 5 reps Max 3 reps
Incline Press Work up to max 5 reps Max 3 reps
Dumbbell Incline Fly 3/8-10
Cable Flies 2/12-15 1.
Decline Press 3/8-12 1.
Bench 1/failure 2/ 12-15

BICEPS
BB Curl 3/8
Pyramid Curls 3/5 each weight, 20, 25, 30
Hammer Curl 3/8-10

Tuesday
Shoulders Sets/Reps
Barbell overhead press (standing) 3/6-8
Dumbbell Upright 2/8-10
Cable Lateral Raise 3/10-12
Bent over lat raise dumbbell 3/12-15
Barbell straight arm out & up 3/6-8
Barbell overhead Press 1/failure 2/12-15
TRAPS
Superset
Shrug & reverse 3/10 both ways 20 total

Thursday
Back
Bent Over Rows 3/6-8
Pull Ups 3/failure
Seated Cable Row 3/10-12 1.
One Arm DB 3/10
T bar rows 3/12-15
DB Delt Flies 3/ 10
2.
3. 1.

Scarecrows 3/10

Triceps
Close Grip 3/6-8
Pushdowns 3/8-10
Cable overheard 3/10-12
Dumbbell overhead
Nose Breakers 3/8-10


Friday
Legs
Squats Work up to 3 max
Leg Press 3/8-10
Dumbbell Lunge
Leg Extension 3/12-15
Leg Curl 3/12-15
Box Step DB Ups 3/8
Calves
Standing Calve Raise 3/6-8
Seated 3/15-20

keep the squats and lunges and if it were me i would drop the leg press ego machine and leg extension, if u are not a semi top level bodybuilder..ok now invest the time that u would have spent on the dropped movements and hammer the sqauts and whatever weight u use take them down in the hole without getting all humped back cause your using to much weight and after the lower core is good and cooked add the lunges and use a bar instead of dumbells unless u like bangin your knees when u get all sideways (if u really get sideways its a good sign u have stressed all the shit u meant to stress).. calves just what ever u do just make sure when u get done them fuckers are burnt and in need of healing , use higher reps and a lighter weight on em since they are extremly durable ..:)

[dna9488]

Damn wunder, your workouts are overkill. Just do a few exercises but you must hit that muscle group hard. For chest I honestly would be done after the 4th exercise.

[wunder]

yea that has always been my problem because i never want to leave the gym. I have a problem ahhaaha. But i am taking all of your advice and putting it to use. Thanks again. I like the way my workouts have been going.