09-07-2004, 04:20 PM #1
So anyone want to give me a good 3 day a week routine? Im looking for huge mass gains and strength. I tend to put on muscle fairly easy. 19 years old. Decided to go natural for at least one more year. Any help will be appreciated.
Last edited by Explosive215; 09-07-2004 at 04:24 PM.
09-07-2004, 04:50 PM #2
this is what i did with my training partner during the summer and it worked, 1st 4 exercises are heavy sets and last 2 are burnouts
>>incline bench, fat bench dumbell, squats, leg press, flyes or cables, calfes hamstring and leg extensions
>>pulldowns, t-bar or deadlifts or dumbell rows, shoulder press or arnold press, lateral raises, row or lowerback, shoulder burnout
>>precher barbell, standing dumbell, skulll crushers, french press, arm burnout, tricep burnout
09-07-2004, 04:51 PM #3
i forgot, do a warmup set and 3 sets for 8-12 reps
09-07-2004, 05:08 PM #4
09-07-2004, 06:10 PM #5Member
- Join Date
- Aug 2004
Good routine Jantzen..If your looking to gain mass though, I would do flat bench with a bar rather than dumbells, and also I'd throw in straight bar curls on arms day. Also I'd try to go Monday, Wednesday, and Friday, not Mon, Tues, Wed... this way your muscles can rest in between training days.
Last edited by Big Poppa Pump; 09-07-2004 at 06:12 PM.
09-08-2004, 06:47 PM #6
I agree with the extra rest for the muscles. Definitely go Mon. Wed. and Fri. Also, awesoem idea to wait before using AS
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