Hey guys, what do you think of my workout schedule here? Appreciate it if you could give me some opinions?

[MacMan156]

I went to gym a lot few years back and kinda left it for another few years. I recently pick it up again and I adapted pretty quickly as I know most the techniques. I am trying to bulk so I have followed the workout plan below (3 days a week). Please take note that all the exercises below are done for 4 sets 12-15 reps each. What do you think?

DAY 1 -> Chest, shoulder and tricep

Chest - push ups, dumbbell bench press , dumbbell fly

Shoulder - Arnold press, shoulder press, dumbbell lateral raise

Tricep - dumbbell tricep dips, one arm overhead dumbbell extension

DAY 2 -> Rest

DAY 3 -> Back, bicep, forearm

Back - pull-ups, dumbbell reverse flye, bent over two dumbbell row, dumbbell deadlift

Bicep - biceps curl, dumbbell concentration curl

forearm - front and back curl

DAY 4 -> Rest

DAY 5 -> Abs, legs

Abs (This is slightly different, I do 2 sets of 20 reps for each exercise) - crunch, oblique crunch, leg raise, vertical leg crunch, elbow to knee

Legs - Squats, back leg lunge, hip thrust, calf raise

DAY 6 & 7 -> Rest

What do you guys think?

Thank you very much!

[Anonymous]

Over complicated.. but that's because everyone focuses on dynamic lifts. You can bulk up by doing the same lifts with static contractions using an Isochain. But for less time, less injury risk, no internal abrasion of the joints, no need to worry about cardio and so much more. Everyone goes straight to dynamic lifts and are seriously missing out on the benefit of static ones. To bulk up you'd just do 3x sets of 20-30 second lifts. It's what Bruce-Lee used but he focused on strength (shorter holds of 6 seconds).

I had a friend of mine try this out. At first he was 'what's the big deal i don't even feel anything...' then it hit him. He couldn't even hold the zercher squat ha. When you do static contraction instead of dynamic, eventually you recruit muscle types you'd never recruit dynamically, but you also develop the body in such a way that it becomes 'immune' to injury, hernia, twisted ankle and other damage. When you lift dynamically, there is no avoiding the internal abrasion of the joints. It;s a fact...

https://www.youtube.com/embed/D-RcX4Z441Q

People ask me what gym routine I do... I don't. I only train with this form of routine. It's also proven to be superior cardio to the stuff like treadmill and running.

[Sonorous]

Honestly, with this stuff, you just gotta do what works for you in a safe way. Here's a good video talking about getting the best bang for your buck though:

https://www.youtube.com/embed/7S0NjKYlJ7I

[MacMan156]

Thankyou for the video and I'll check it out. Just thought maybe there's better way than my current plan. But I guess my current plan works fine for me. Thankyou!

[Sonorous]

No prob! In my opinion, the only time you'd need to change it is if:

- You have a certain goal that requires the change
- You get injured &/or want to avoid injury by letting certain muscle groups recover longer
- You notice you can't seem to function in your daily life due to soreness or muscle fatigue
- You're trying to prevent any possible boredom you might feel by doing the same moves
- You're trying to break through a plateau & see more muscle growth

[MacMan156]

Alright got it, I guess for now it seems to be working fine. I'll take your advise and probably change the exercises up a little when Im bored or it's not improving anymore. Thank you!

[Sonorous]

No prob 🤌

[PrettyPriya]

I think it is good that you are getting back into it. I do not think it is balanced though. Unless I glossed over it, I see absolutely no cardio and four days rest. You should be working out five days a week.

Even 30 minutes of a brisk walk is enough according to most doctors on a “rest” day. I understand you are going for bulk, but why not add cardio, even if a little, on off days.

Cardio is very important for your health and to have basically none is not balanced. It is also important that you are eating the right foods. Have you talked to your doctor or nutritionist about your plan? They can look at what you are trying to achieve and put a plan in place for balanced exercise and appropriate diet. You don’t want to go crazy or with a very narrow diet. It may have an opposite effect and cause delays in progress.

Best of luck to you.

[MacMan156]

I guess you're right, actually it's because sometimes it's just too hard to do 5 days a week with work and stuff. But yeah I'll try that too, probably add a bit of cardio during my rest day. Thankyou for your comment!

[PrettyPriya]

You’re most welcome! Doesn’t have to be heavy cardio. Maybe brisk walk, short run, etc. 30 minutes even to fill in a couple gaps. Trust me, you will feel better at the end of the week even if you took a couple of easy days.

Best of luck and keep up the work!

[MacMan156]

Alright I'll take your advise, probably some swimming or running haha best of luck to you too and thankyou

[bamesjond0069]

Pretty good but your core exercises are bodyweight I'm assuming. You must do a weighted ab exercise to get bulked abs. I could legit be 30lbs overweight like looking fat and you would be able to see my abs. This is 100% due to weighted leg raises. It's the only abs I've done consistently for long term and I have pretty epic abs.

The rest looked pretty good I'm assuming you have somewhat limited equipment. So while there's exercises I think could be a bit better or easier or more comfortable, I think you hit all the important stuff.

I would say to skip a rest day. Too much rest. Not necessary.

[MacMan156]

I get what you mean there, my abs exercises are the only ones without weight here because i thought doing them with more reps might help to cut down the lower belly fats and help with the abs muscles, but yeah I'll try to add some weights to it.
And yeap, I am doing all this from home so I have a set of dumbbells, cause I'm too lazy to go to gym hahah probably try to skip some rest day like you said.
Thank you very much!

[Guy13]

Much higher weights 8 reps, 3 chicken breast a day or crap load of beans, no cardio, No carbs, no videos/couch, clean house, pull weeds, mow grass, walk interior steps etc when home. 8 hours of sleep where metabolism still burns fat (pudge on stomach muscle).

You are breaking down the muscle you are trying to gain... unless you are large and trying to sculpt.

[Iron_Man]

I’m not a fan of working your chest every day pretty much even only doing push-ups after chest day

[supper]

You could train more on your lower body as well as some cardio

[In_Trance]

Alright