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WCE1234
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« on: February 04, 2012, 09:54:42 PM »

hi this is my routine i do on mon,wed,fri. I have football training on tues and thurs which involves alot of running and rest days on sat and sun. I have just started a bulk and get about 3500 calories a day at 73kg,175cm,17years old. Also do you think i need more calories as i want to build serious muscle, waht foods do you recommend? Is my routine good, should i only have one rest day and do a 4 day split, too much too little exercises - my goal is to gain some serious muscle. thanks

MON - Chest/Tris

Bench Press 3x8,7,6 reps
Incline DB bench - 3x10,9,8 reps
Decline Bench press - 3x10,9,8 reps
Incline Flyes - 3x10,9,8 reps
CG Bench Press - 3x10,9,8 reps
Weighted Chest Dips - 3x10,9,8 reps
Skullcrushers - 3x10,9,8 reps

TUES - Footy training

WED - Back/Biceps

Deadlift - 4x8reps
Bentover BB rows - 3x10,9,8 reps
DB rows - 3x10,9,8 reps
Pullups- 3x10,9,8 reps
BB curls - 4x10,9,8,7 reps
Hammer Curls - 3x10.9.8 reps

THURS - Footy Training

FRI - Legs/Shoulders

Squats - 4x8 reps
Split Squats/Lunges - 4x10,9,8 reps
Romanian Deadlift - 4x10,9,8,7 Reps
Standing Calf raises with dumbell - 3x12,10,8 reps
Seated Calf Raises - 3x12,11,10 reps
Military Press - 4x10,9,8,7 reps
Lat Raises - 3x10,9,8 reps
Reverse Flyes - 3x10,9,8 reps
BB shrugs - 4x14,12,10,8 reps

PLEASE HELP! - COMMENTS, ADVICE FOR ROUTINE AND BULKING AND BULKING EXPECTATIONS
« Last Edit: February 04, 2012, 10:32:53 PM by WCE1234 » Logged
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    « Reply #1 on: February 04, 2012, 10:54:21 PM »

    I'd take out incline flies, decline bench, and CGBP.  Too much going on there. Also choose between DB row and BB row.  You don't really need both.


    Rest is fine. 
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    EdgarGP50
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    « Reply #2 on: February 04, 2012, 11:01:13 PM »

    id divide shoulder work in 2 days
    chest+tri+front&side delts AND back+bi+rear delts

    ditch decline bench press and change chest dips for tris dips
    add military press to chestday and also ditch incline db
    remove cgbp and add maybe upright rows

    on back day ditch db rows and add either rear delt rows or facepulls

    leg day is fine, just ditch all shoulders
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    will harwood
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    « Reply #3 on: February 05, 2012, 01:10:09 AM »

    deadlifts reps need to be lower, 3-5 is ideal and 4-6 at a push, you said you have football tarining on some days and is that why you train with weights? if so i would go for a completely different strength based fbw routine done thrice a week with low reps and little isolations
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    WCE1234
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    « Reply #4 on: February 05, 2012, 01:47:21 AM »

    thanks for the replies, i mainly train with weights for muscle mass not for football and i heard that 8-10 reps is best for hypertrophy and muscle mass that is why i use that rep range.
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