Need to get going and get big. What do You think?

[Diplomatic]

Heya guys. I have just finished my beginner weight lifting program and I need to get on and get massive.

My gym is basic and only has a few machines and dumbells. Please may you look at my workout to see if its good.

If it helps im 70kg, 6ft, 18 And im trying to bulk heavily!

Rest time = 90 seconds between sets.

Workout 1 Back+Traps
Workout 2 Chest+Shoulders
Workout 3 Legs
Workout 4 Arms

Monday-Back+Traps
Wide Grip Lat Pulldown 4 X 6-10
Lat Pull Down 4 X 6-10
Bent Over DB Row 4 X 6-10

DB Shrug 4 X 6-10

Wednesday-Chest+Shoulder
Bench Press 4 X 6-10
Incline DB Press 4 X 6-10
Flys 2-5 X 6-10
Military or DB Press 4 X 6-10
DB Side Lateral and Forward 4 X 6-10

Friday-Legs
DB Squats 4 X 6-10
DB Deadlift 4 X 6-10
DB Lunges 4 X 6-10
Leg Extension 4 X 6-10
Leg Curl 4 X 6-10

Saturday- Arms+Calves
DB Curl 4 X 6-10
Tricep Extension 4 X 6-10
Skull Crusher 4 X 6-10
Concentration Curl 4 X 6-10
Seated DB Calf Raise 4X 6-10
Seated Calf Raise 4 x 6-10


I joined the Scrivation program, but it seemed just like an ebook. Do you think I should Tri-Phase this>?

Thanks, please feel free to chop and change this, as its just a plan!

Thanks
Dipo

[navymuscle]

hey dipo,

your workout looks fairly solid. A few suggestions.... When your doing your back on workout #1.. Pull ups Pull ups Pull ups! Pull ups are the best entire upperbody workout you can do. They work your entire back and arms. Make sure your doing overhand pull ups, but its okay to throw in a set of under hand curl ups. If you throw 3 sets of pull ups, each set to failure: Overhand, Underhand, Overhand... your results will be great. Another suggestion, when your working your shoulders and doing DB lateral and front raises, remeber to use a low weight. Too many people use too much and end up doing the lift improper and hurting themselves or not getting the maximum gain. Basically if its too hard after 4 lifts, and your use your body weight to "throw" or "swing" the weights up, its too much weight. No one is gonna judge you on how much weight you have as long as your doing it right. People are more likely to laught at someone with too much weight, and doing the lift wrong, rather then someone with a smaller weight, but doing the lift properly. Finally, i noticed your reps always say 6-10. 6-10, 6-10. Those are good numbers, but if you say o i only need to do 6 reps this lift because my set calls for 6-10 then your most likely going to stop at 6 or 7, when you could have easily done. Maybe reword your workout to say 10,10,8,6... so that way your always pushing to go big from the beginning and dont be afraid to do the last set to failure. If you do 6, and you can do another rep, do another rep. THAT is what's going to give you the extra gains in the gym. The attitude of "always do one more" has gotten me far.

P.S. Always go big on your squats. Squats are your biggest powerhouse lift and never cheat yourself on them.