FORUMS > Strength Training Forum Rules

Im trying to bulk up, im 6'1 about 167, and thin. im trying to get a good definition to my size nothing to big. and i was wondering if this was a good workout program to follow, on a 3 day split.

Also on each set of each exercise i'm adding 5 lbs after each set.

Bench 6 Sets: 12,10,6,4,2,2
Dumbell Press(Incline) 4 sets: 12,10,8,6
Dumbell Shoulder press 4 sets: 12,10,8,6
Barbell Shrugs 5 sets: 15,12,10,8,6
Barbell Curls 4 sets: 12,10,6,4
Dumbell Curls 4 sets: 12, 10, 6, 4
Machine Curls 3 sets: 15 reps on all sets
Close-Grip(Tricep) 3x10
Tricep Pushdowns 3x10.
Upright Rows 3x 10
Back Exercise 3x10

on the off days ill be doing legs and also im a basketball players so ill be playing also.

Thank you.

From my own experience, if you're a hard gainer, and doing a lot of cardio (which I'm guessing basketball could qualify as?), then what you do for your legs and lower body is probably much more important than what you do for your upper body.

I'm not smart enough to comment on the workout you outlined particularly, but I would suggest working in plenty of squats, deadlifts, pullups and tailoring everything else around those.

Have you thought of looking at the muscle building workout on this site? I know someone who was doing it and at the end of 12 weeks he looked pretty buff.

I'm currently in the strong/lean workout and I have to say it's really well put together, and I would expect nothing less of the other two workouts.

Or at the least, something to compare your workout to.