anyone care to help me build a mass building program?
alright so i think it's about time to change up my normal training routine. I've been doing a lot of thinking and reading and have come tothe conclusion im going to go withthe less is more theory for this next 8 weeks or so to see what the difference (if any) is between this workout and my previous ones.
I'll lay out a plan which i think sounds good enough and you guys can crtique it if you'd care to help me out. I like to work out 5 days a week, usually mon tue, thurs, fri, sat.
so here's my plan
Mon(chest)
DB incline 4 sets 6-8 reps
DB flat bench 3 sets 6-8 reps
Cable flyes 3 sets 6-8 reps
DB flyes 3 sets 6-8 reps
I've also toyed with the idea of DB pullovers but i don;t know how effective those are.
Tue (back)
wide grip pull up 20-30 reps (how many ever sets it takes)
Barbell row 3 sets 6-8 reps
one arm row 3 sets " "
wide grip pull down 3 sets " "
seated row (on the cable machinewith a straight bar... not sure what it's called) 3 sets " "reps
barbell shrug 3 sets (8-10)
Wed- off
Thurs (arms)
straight bar curl 3 sets 6-8
hammer curl 3 sets " "
skull crushers 3 sets " "
pushdown 3 sets " "
concentration curl 3 sets 10 reps
kickbacks 3 sets 8 reps
Fri (shoulders)
DB press 4 sets 6-8
rear raises 3 sets " "
upright rows 3 sets " "
side laterals 3 sets " "
DB shrug 3 sets 6-8
Sat (legs)
squats 3 sets 6-8
leg extension 3 sets 6-10
leg curl 3 sets 6-10
walking lunges 3 sets (apr. 30)
(perhaps throw in some leg press here at the end?)
Let me know of any changes you guys think should be made... i know when i posted before some said i was over traiing but im surious to know how to change it up to prevent this... please fill me in on any changes which should be made
magic