Hello everyone, I have a question regarding my workout routine. Just so everyone knows up front, I did search the forum but found a lot of different answers to the same similar question so I want to make this specific to me.
Please review the below workout routine that I have started this week.
My goal is to bulk up as I am pretty skinny. From reading 100’s of other posts I know that my diet plays a huge part in my progress, so for argument sake lets say I am getting the required calorie and protein intake. I am working on this and hopefully soon I will be able to ingest what I need. Up until this last week I probably only would eat 1500-2000 calories and 50-75 grams of protein a day. Currently I am trying to doulble that, then I will go from there.
A couple of years ago I lifted for about 6-8 months but I never seemed to get much bigger just a little more defined. I am guessing it had to have been my diet (lack of calories and protein) and my routine.
Below are some specifics and statistics to help with your advice:
I am 6’0” tall and 155 lbs. , I am 38 years old. I would like to key on Chest/Triceps/Biceps but I am still trying to work the basics on legs, shoulders, back and abs. My long-term goal would be to gain 30 – 40 lbs.
Supplements that I have already purchased and plan on trying:
· Jack3d (pre-workout)
· Xtend by Scivation (Intra/Post)
· Gold Standard 100% Whey Protein –Optimum Nutrition (during the day)
· Muscle Milk Protein (B4 bed)
· ADAM multi-vitiman – NOW (morning)
I will be working out in my basement so the equipment that I am limited to is the following: Powertec Workbench Multi-System (full system – bench press, shoulder press, arm curl, tricep press, lat pulldown, calf raise, squat, seated row, ab crunch, leg extension)
<<powertecfitness.com>>
I also have a Dumbell set ( 2ea. – 10lbs. through 35lbs) , curl bar & ez curl bar with roughly an additional 100lbs. of weights. The last item that I have is a dip/pull-up/knee raise/pushup station.
Please critique the routine, tell me if there are exercises that I should not be doing or any I should add for bulking. Am I trying to do too many different exercises? I have chosen way too many exercises for my back/shoulder workout, which one should I keep?
Monday (Chest / Triceps / Abs)
Flat bench press (chest)
Wide spread push-up (chest)
Dips (triceps)
Close stance pushups (triceps)
Flat DB Press (chest)
Knee Raises (abs)
Hanging twisting knee raises (abs)
Tuesday (Biceps / Forearms)
Standing DB Curl (biceps)
Arm curls (Powertec) (biceps)
Hammer Curls (biceps)
Sitting DB Curls (biceps)
BB Wrist Curls (forearm flexor)
Reverse BB Wrist Curls (forearm extensor)
Wednesday (Legs / Abs)
Squats
DB Lunges
Calf Raises
Leg Lifts
Crunches
Reverse Crunches
Thursday (Back / Shoulders)
BB Deadlift
Bent-over BB Row
Chinups (palms out)
Wide grip pull-ups
Lat Pull-downs
Military Press
DB Shrugs
DB Military Press
Front DB Raises
Lateral DB Raises
Seated Bent-over Lateral DB Raises
DB Deadlift
Friday (Chest / Triceps / Biceps & Abs)
Dips
Incline Bench Press
Incline DB Flyes
Tricep Press
DB Concentration Curls
Knee Raises
Crunches
I would like to give a thanks in advance to all who reply, I know this question has been asked about 1000 times by other skinny people trying to bulk up. Sorry for such a long post.
Later,
Linear Mode
