Will this give good results?? Help the newbie.

[buster]

All right so I'm a newbie :oops: I started at the gym at new year's going hard on weight loss and lost 14 kgs in 4 months 104 to 90kgs (Had a good gut going on and wonted it gone) Now I've started bulking and wont to go hard at it, will be 3 to 4 years to get to where I wont to be as I understand it. I have put on about 1/2 a kg in the last 4-6 weeks, just getting the hang of things learning the exercisers and all. I'll be eating 5 meals a day plus 3 shakes about 4000 calories a day.

This is what I'm intending to do for the next 3-4 months and wont to know if I've got the gist of it. I know it's a lot of info but if you can spear 5 mins I would be grateful .

Workouts

Monday, Thursday

Chest

Barbell bench press: 4 sets of 10, 8, 6, and 4 reps

Barbell incline bench press: 4 sets of 10, 8, 6, and 4 reps

Dumbbell flys: 3 sets of 10, 8, and 6 reps

Parallel bar dips: 3 sets of 15, 10 and 8 reps

Back

Chin-ups: 4 sets of 10 reps minimum each side

Close-grip chins: 4 sets of 10 reps

T-bar rows: 4 sets of 15, 12, 8, and 6 reps

Bent-over barbell rows: 4 sets of 8-12 reps

Calves

Donkey calf raises: 4 sets of 10 reps each

Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals

Crunches: 3 sets of 25 reps

Bent-over twists: 100 reps each side

Machine crunches: 3 sets of 25 reps

Crunches: 50 reps

Tuesday, Friday

Thighs

Squat 5 sets of 10, 8, 6, and 4 reps with a 20 rep warm-up set

Front squats: 4 sets of 10, 8, 8, and 6 reps

Hack squats: 3 sets of 10 reps each

Leg curls: 4 sets of 20, 10, 8, and 6 reps

Standing leg curls: 4 sets of 10 reps each

Straight-leg dead lifts: 3 sets of 10 reps each

Shoulders

Behind-the-neck-barbell press: 5 sets of 10, 8, 8, and 6 reps with a 15-set warm-up

Lateral raises: 4 sets of 8 reps each

Bent-over dumbbell laterals: 4 sets of 8 reps each

Dumbbell shrugs: 3 sets of 10 reps each

Calves

Seated calf raises: 4 sets of 10 reps each

Abdominals

Reverse crunches: 4 sets of 25 reps

Seated twists: 100 reps each side

Vertical bench crunches: 4 sets of 25 reps

Wednesday, Saturday

Upper arms

Standing barbell curls: 5 sets of 15, 10, 8, 6, and 4 reps

Incline dumbbell curls: 4 sets of 8 reps each

Concentration curls: 3 sets of 8 reps each

One-arm triceps extensions: 3 sets of 10 reps each

Forearms

Barbell wrist curls: 4 sets of 10 reps each

Reverse wrist curls: 3 sets of 10 reps each

Calves

Donkey calf raises: 4 sets of 10 reps each

Standing calf raises: 4 sets of 15, 10, 8, and 8 reps

Abdominals

Crunches: 3 sets of 25 reps

Bent-over twists: 100 reps each side

Machine crunches: 3 sets of 25 reps

Crunches: 50 reps

Supplements

*Immediately after your workout. protein powder, carbohydrate powder, glutamine powder, creatine.

0.25 grams of protein per pound of body mass

0.8 grams of carbohydrate per pound of body mass

0.05 grams of creatine for every pound of body mass.

0.1 gram of glutamine per pound of bodyweight

-An example of a "cocktail" for a 200 lb. with 10% bodyfat is as follows:

50 grams of protein

80 grams of carbohydrate powder

20 grams of glutamine

10 grams of creatine

*At the beginning of workout.ribose, branched chain amino acids (BCAA), glutamine.

0.2 grams of whey protein per lean pound of bodyweight

5 grams of ribose every 200 lbs. (2.5 for every 100 lbs.)

10 grams of glutamine every 200lbs.

-An example for a 200 lb. person with 10% body fat is as follows:

38 grams of whey protein

5 grams of ribose

10 grams of glutamine

Mix with water and start drinking 15 min before you start your

workout and all during. Pace yourself and try to time it so you sip your

last sip after your last rep.

*10-15 min before bedtime. glutamine, protein (casein), and flaxseed oil.

16 oz. Of skim milk

1 cup of strawberries or blueberries*

5 grams of glutamine for every 100 lbs. of lean body mass.

20 grams of casein protein powder for every 100 lbs. of lean body mass*

1 table spoon of flaxseed oil for every 100 lbs. of lean body mass

-An example of a bedtime shake for a 220 lb. person at 10% body fat is:

16 oz. Of skim milk

1 cup of blueberries

10 grams of glutamine

40 grams of casein protein

2 table spoons of flaxseed oil

[Phedder]

Way too many different exercises, and way too much volume. On your chest/back/calves/abs day I count 43 sets across 14 different exercises! :shock: Your other days look just as bad, if not worse. How long do these sessions take you?

You need to focus on a few quality compound exercises, hammer them hard and work on progressing on those exercises. Eat and sleep plenty to recover and come back the next time to hit them even harder and keep pushing the weights higher.

Here's a fairly basic 4 day upper/lower split I wrote; viewtopic.php?f=33&t=13691

You could add some direct arm work on the upper days if you must, and some ab work on the lower days. Or go in on Saturdays for an arms+abs day. I really don't think it's necessary, but a few sets won't hurt. A few being 2-3, not 40+

You can check out the workout library for other routines that might interest you, or ask any questions here and we could possibly put another routine together that suits. You honestly need to drastically reduce your volume, and focus on the large compound lifts and making progress on those. Remember you don't grow in the gym, you grow outside when you're eating and sleeping. Looking at what put up there, it doesn't look like you'd get much time out of the gym at all :shock:

edit: Here's a few other routine's from the workout library that could be suitable;

viewtopic.php?f=33&t=13532

viewtopic.php?f=33&t=13624

viewtopic.php?f=33&t=13365

[Ninja]

You will burn out so fast with that routine mate even with 4000 calories take it back to basics- you are a beginner. Develop your bench, overhead press, squat, deadlifts, chinups etc. Do a couple full body sessions a week until you feel you need to start splitting body parts- dont go for a split straight away waste of time. Ditch the ab and calve days until you have been training a year or two.

Good luck