critque my routine please

[musclehead123]

Im planning on doing a bulk getting in about 1200 calories over over maintenence. Here is the training routine.

day 1: Legs

squats (ass to heels) 4 sets @ 10-8-6-5 reps
narrow stance squats on smith 3 @ 6-8 reps
lunges 3 sets @ 6-8 reps
45 degree leg press 2 sets @ 10-8 reps

stiff legged deadlifts 3 sets 10-8-6 reps
leg curls 3 sets 10-8-6 reps

seated calf raises 4 sets 15-12-10-8 reps
(alternate seated and standing weekly).

day 2: chest

flat bench barbell press 4 sets @ 10-8-6-5 reps
DB incline press 3 sets @ 6-8 reps
decline barbell press 3 sets @ 6-8 reps
incline flys 2 sets @ 12-10 reps
flat flys 2 sets @ 12-10 reps

day 3: off

day 4: back

dead lifts 4 sets @ 6-8 reps
wide grip pulldowns 3 sets @ 10-8-6 reps
bentover barbell rows 3 sets @ 6-8 reps
close grip pulldowns 3 sests @ 10-8-6 reps
t-bar rows 3 sets @ 6-8 reps

day 5: shoulders and traps and neck

barbell shoulder presses 4 sets @ 6-8
arnold presses 3 sets @ 12-10-8
rear lateral raises 3 sets @ 10-12
side lateral raises 3 sets @ 10-12

barbell shrugs 3 sets @ 6-8
upright rows 3 sets @ 8-10

few random neck exercises

day 6: arms

straight bar curl 3 sets @ 6-8 reps
dumbbell hammer curls 3 sets @ 6-8 reps
preacher curls 3 sets @ 10-8-6 reps

over head tricep extention 3 sets reps 6-8 reps
weighted dips 3 sets @ 6-8 reps
narrow grip bench press 3 sets @ 6-8 reps
straight bar pushdowns 3 sets @ 10-8-6 reps

super set wrist curls.

day 7: off

[Ritch]

Looks alright. I wouldn`t do a flat and a decline movement in the same workout for chest. Also don`t think you need to do Arnold presses after barbell presses. If you can handle that much volume and know it`s what works for you then it should work. 3 exercises should be plenty for triceps. Do either shrugs or upright rows.

[Praetorian]

The amount of volume per bodypart appears to be a bit too high. For large muscle groups like legs and back...4 exercises with 3 sets each is more than enough. For smaller muscle groups like biceps and triceps 3 exercises with 3 sets each is fine. Also your rep scheme is backwards. The idea is to warm up adequately without exhausting yourself anf hit yoru first set which would be yoru heaviest...ie squats set 1 failing at 5, drop the weight set 2 failing at 7-8, drop the weight set 3 failing at 9-10....done. Warmups do not count as sets. This way you make the most progress because the first set is your heaviest and that is the most important one.
P

[musclehead123]

Thanks for the input guy.
Is this better? Or still too much volume?

day 1: Legs

squats (ass to heels) 3 sets @ 5-8-10 reps
narrow stance squats on smith 3 sets @ 5-8-10 reps
lunges 3 sets @ 5-8-10 reps

leg curls 3 sets 6-8-10 reps

seated calf raises 4 sets 5-8-10-12 reps
(alternate seated and standing weekly).

day 2: chest

flat bench barbell press 3 sets @ 5-8-10 reps
DB incline press 3 sets @ 5-8-10 reps
decline barbell press 3 sets @ 6-8-10 reps
incline flys 2 sets @ 8-10 reps

day 3: off

day 4: back

dead lifts 3 sets @ 5-8-10 reps
wide grip pulldowns 3 sets @ 5-8-10 reps
bentover barbell rows 3 sets @ 5-8-10 reps
close grip pulldowns 3 sests @ 5-8-10reps
t-bar rows 3 sets @ 5-8-10 reps

day 5: shoulders and traps and neck

barbell shoulder presses 3 sets @ 5-8-10
arnold presses 3 sets @ 5-8-10
rear lateral raises 2 sets @ 10-12
side lateral raises 2 sets @ 10-12

barbell shrugs 3 sets @ 6-8-10

few random neck exercises

day 6: arms

straight bar curl 3 sets @ 6-8-10 reps
dumbbell hammer curls 3 sets @ 6-8-10 reps
preacher curls 3 sets @ 6-8-10 reps

over head tricep extention 3 sets reps 6-8-10 reps
weighted dips 3 sets @ 6-8-10 reps
straight bar pushdowns 3 sets @ 6-8-10 reps

super set wrist curls.

day 7: off

[baza]

Looks good. I wouldn't do two sets of presses though.
Just do one press and some front raises imo.

[waderow]

few random neck exercises


I pray its not these bouncy ball things that a dipshit does in my gym and gets in my personal space.....

[musclehead123]

I pray its not these bouncy ball things that a dipshit does in my gym and gets in my personal space.....


nah bro more like towel pulls. Im actually looking for some strength exercises for my neck. Since I stopped wrestling my neck has gotten very weak.

[waderow]

shrugs

[musclehead123]

shrugs


yah I have shrugs in there as well.

Btw thats a sweet drawing, I love how you made yourself all ripped and the **** tard is out of shape. I know how you feel when someone gets in your personal space while benching. The other day I was benching and this guy comes and stands right next to my knee to watch me bench. It really kills the concentration.

[Ritch]

Am I the only one who noticed the generous buldge in Wade`s crotch area in his pic? Nothing like fantasie...

[marino]

Am I the only one who noticed the generous buldge in Wade`s crotch area in his pic? Nothing like fantasie...

thanks for pointing that out ritch lol

[fourarms]

Am I the only one who noticed the generous buldge in Wade`s crotch area in his pic? Nothing like fantasie...

Nice going Ritch...that's the bulge from his adult diaper, and he's quite sensitive about it.:D