What do you guys think of this training program.

[jtcity776]

Hey,

Ive been off training for 4 months, kept active with running and boxing though.
But I wanna get back into weights.
Im gonna be taking my vits, BSN creatine, On whey and some universal:real gains, cause I wanna bulk up a bit. and Im considering taking No-Xplode.
Ill be doing either skipping, running or rowing machine on my non training days.

So what do you think of this weight training program for myself.
I wanna bulk, and Im gonna train 3 days a week. certain body parts, twice a week.

Monday:

Chest:

Bench press
Incline bench press
Dumbbell press
Flies


Biceps:

Standing barbell curls
Seated bicep curl
Preacher curl Barbell or EZ-Bar
Concentration Curls

Triceps:

Bench dips
EZ-Bar lying tricep extension
Dumbbell Tricep kickback

Squats


Wednesday:

Back:

Deadlift
Dumbbell lying down row or Barbell bent-over row
Pull-ups

Shoulders:

Seated shoulder press
Barbell upright row
Dumbbell lateral raise

Dumbbell and barbell shrugs

Forearm:

Barbell wrist curl
Barbell wrist extension
Friday:

Chest:

Bench press
Decline press
Dumbbell press
Flies


Legs:

Squats
Leg extension
Barbell seated calf raise

Biceps:

Dumbbell curls or on the wall dumbbell curls
Dumbbell seated hammer curls
Concentration curls
EZ-Bar preacher curls

Triceps:

Close grip bench press
Bench dips
EZ-Bar lying tricep extension


If anyone could suggest some tips, or ways to make it better, or even say this is not a bad program and would work if I trained hard and ate well. Also, what exercises could I superset?
I dont have accesss to a gym, only a squat rack, bench, weights. and preacher set.

Thanks

[jtcity776]

By the way, I plan to do this for like 8 weeks. Then ill stop the creatine too.
Im not sure my muscles will get use to it and not bulk, because I havent trained for a few months, so I think if I stick to this, they I will still bulk up.

[JackSpratt]

easy on the arm work fella, stick to a couple of exercises. arms are small muscles so do not need as much work load and u use them in most lifts! Try and stick to a couple of exercises per body part or you will be there all day. Also keep training to an hour max-at max intensity. Seems like a lot to get thru.... my 2 cents

[jtcity776]

Thanks, maybe I should keep it 3 exercises for each body part then. Ill be doing low reps, 6-8.

[jtcity776]

So it looks ok guys?
I should just do 3 exercises instead of 4, like for the chest and biceps?

Thanks

[Gomi1977]

i'd go for a 4 day split if i was u:
day 1: delts & tri's
day 2: quads, hams & calves
day 3: chest & bi's
day 4: back & rear delts/traps

try 4 to 5 exercises voor the larger muscle groups (delts, legs, chest & back), and 3 to 4 for the smaller muscle groups... depending on how many sets per exercise... never go beyond 12 working sets for the larger muscles per workout, or 9 working sets per workout for the smaller ones... and check out www.bodybuilding.com for some great muscle building tips as well as info on dieting and supplementing for gaining mass... try dumping the supps and eating properly first before making more chemist into millionaires... ;)

[w0cyru01]

I'd say go to the strength and power forum...don't post this routine...read the stickies

[Clint07]

You're doing way too many exercises. You would get better results by doing fewer exercises but more large muscle group exercises:

Mon:
Deadlift
Rows
Goodmornings
Weighted Situps
Pull Ups/Chins

Wed:
Bench
Overhead Press
Dips or Tricept Extension
Flyes & Dumbell Press if you want

Fri:
Squats
Lunges
Forearm Work

[jtcity776]

Thanks for the help. Ill post it on the strength and power forum then. I wont be able to do 4 days, due to work.