Whats up everybody, I was wondering if this routine is any good?
Mon- Chest
Tues-off
Wed-arms
Thu-off
Friday-back/shoulders
Sat-off
Sun-legs

My goal is to bulk up and if this routine is not good please suggest something else. Im 22, 5'11'' 155lbs and being working out off and on for about two years following this routine, but for the last 3 months Ive been more commited and plan to stay that way. And I know that nutrition and diet have a lot to do with bulking up, but for now I just want to know about the what weight training routine I should use. thanx

no its not effective for bulking.
Have a read around the forums and most of your questions will be answered.

The reason that it is not very effective for bulking lies behind the number of times that muscle is worked. If you are only working a muscle once a week (which that plan has you doing), then you won't see many gains. Look towards a full-body workout or a small split instead. Have a read around the boards as well, you will find a lot of useful information.

No need for an arms only day. Look into a four day a week push/pull or upper/lower split or 3-4 day full body routine.

Thanks guys for the help! I think Im going to start a push/pull type split now that I know my other routine wont do the job.

hi prorican

you would need to work many muscle groups during a single session rather than isolating them. ideally you should start with a 3 day split, first day = 2-3 chest exercises and 2-3 back exercises perform 12,10,8,6 reps with a 2 count concentric (lifting) phase and a 3 count eccentric (lowering) phase.

2nd day = shoulders x 2-3 4 sets 12,10,8,6 and then biceps x 2, 3 sets 12,10,8 and triceps sets x 3, 12,10,8 reps.

final day = lower body, legs/glutes 1-2 exercises, 4 sets etc, then quads/glutes 4 sets etc, quads in isolation 4 sets, then hamstrings 2 exercises, 4 sets, then calves 2 exercises, 3 sets @ 15,12,10, finally finish off with some abs, 3 exercises x 2 sets each @ 10-15 reps

that should get you well on your way.

by the way, muscles only ever pull there isn't a single muscle in the body that can push. the only split that i can think of that could be termed a push/pull is when working opposing muscle groups (antagonistic pairs). an idea of this would be to perform a set of chest exercises then during the recovery of the chest perform back exercises and then go back to the chest etc.

just to clarify things

good luck with the workout pal

So when I do a bench press or military press or squat or calf raise, you're saying I am pulling the weight?

You're being a bit nitpicky. Yes, all muscles work by contraction, but in distal relation to the body, push means to push away.

No need to be so anal about the details.

hardly nitpicky my friend just dealing in facts. when you perform bench press your pectoral muscles are working concentrically but the ligaments and pulling on the bones to create desired movement.

sorry if i put my message across in a bad manner, not here to make enemies.

thanx for the input danielbanfield but what I meant by push/pull is what tonymcclellan and cynic are talking about. Dont get me wrong though, Im not picking sides. Your input is more than welcome.

The last two sentences contradict what you mean in the first however.

not sure how? enlighten me please.

Because if you're going to say the above, than to also say chest/back is a push/pull doesnt coincide with the technicality of your definition. Not trying to start an argument here however.

Oh brother.

fair point. tail firmly between legs. i submit. now that i know we're all talking in slang and out of context i'll adhere.