New Routine After Moving to Home Gym

[luka5]

I need solid routine to BULK :


mon

deadlifts 4x6
row 4x6
pullups weighted 3x5
curls 4x6,8,10,12
db crunches 3x15

wed

heavy dips 4x6
military press 4x6
inc db press 3x6
skullcrushers 4x8,10,12,14

fri

front squat oly grip 5x5
bulgarian split squat 4x10
leg curls 3x10
hanging leg raises 3x12


just quick look, good & ready to go?

1-2 min rest between sets (3 min for deadlifts)

[dope540]

Quote

I need solid routine to BULK :


mon

deadlifts 4x6
row 4x6
pullups weighted 3x5
curls 4x6,8,10,12
db crunches 3x15

wed

heavy dips 4x6
military press 4x6
inc db press 3x6
skullcrushers 4x8,10,12,14

fri

front squat oly grip 5x5
bulgarian split squat 4x10
leg curls 3x10
hanging leg raises 3x12


just quick look, good & ready to go?

1-2 min rest between sets (3 min for deadlifts)

maybe swap the skullcrushers for close grip benching?

i would personally swap leg curls for glut ham raises. other than that, looks good for a home gym workout. you've got all the best movements in there. another option just to mix things up would be a full body 3-4 times a week

[Pkant2002]

Out of curiosity if you dont have the glute ham raise machine how do you do them do you just find soemthing to hook your feet on and fire away. Id just be worried about face palming lol esp if i didnt have something to catch me if i fail hahaha.

[ZanderBlair]

Any reason why you're not back squatting? Front squats are great, but doing them exclusively would surely be less effective than cycling them.

[dope540]

Quote

Out of curiosity if you dont have the glute ham raise machine how do you do them do you just find soemthing to hook your feet on and fire away. Id just be worried about face palming lol esp if i didnt have something to catch me if i fail hahaha.

could set a heavy barbell down and wrap a towel round the middle to hold your feet down or sandbags or anything heavy. that or get someone to hold hte ankles down also work along. natural ghr is a lot harder than done on a proper ghr bench as you cant cheat as much by using hte momentum from teh back extension.

Quote

Any reason why you're not back squatting? Front squats are great, but doing them exclusively would surely be less effective than cycling them.

he's already got some glute and ham work as well, so all bases covered. i personally prefer fronts as its less stress on my lower back.

[ZanderBlair]

Quote

he's already got some glute and ham work as well, so all bases covered. i personally prefer fronts as its less stress on my lower back.

How about high bar squats for more quad focus?

[dope540]

could do. totally up to the op though.

[luka5]

and what about:


mon back&shoulders

deadlift
pullups
barbell row
military press
shrugs


wed legs&abs

front squat
bulgarian split squat
leg curls
hanging leg raises 3x12
weighted crunches 3x12


fri chest&arms

inc db press
chest dips
db flys
close grip bench press
bb curls
skullcrushers
hammer curls



all 3x8 unless stated otherwise

what do you think?

[ZanderBlair]

Looks good, you might want to consider which body parts you train on friday, since you've got two days rest after as opposed to one - depends which workout would take the most recovery, I'd think chest and arms would be the least stressful on your body.

Merry christmas also!