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  1. #1
    JerzeyBoy's Avatar
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    How's this for a mass workout??

    I'm gonna work on the sets and reps later..but how is this so far for a 'gaining mass' workout??

    Monday: Chest/Triceps
    Chest:
    1) Flat Bench Press
    2) Flat Dumbell Flyes
    3) Incline Bench Press
    4) Decline Bench Press
    Triceps:
    1) Nosebreakers
    2) Dips
    3) Tricep Pushdowns
    Tuesday: Back/Biceps
    Back:
    1) Cable Pulldowns
    2) Dumbbell Rows
    Biceps:
    1) Barbell Curls
    2) Dumbbell Curls
    Wednesday: Legs/Forearms
    Legs:
    1) Leg Presses
    2) Leg Curls
    3) Leg Extensions
    Forearms:
    1) Forearm Curls
    2) Reverse Forearm Curls
    Thursday: Shoulders/Calves
    Shoulders:
    1) Military Press
    2) Bent-Over Laterals
    Calves:
    1) Standing Calf Raises
    2) Seated Calf Raises


    Good? Should I add some more excerises??? Or perhaps take some out?


    Thanks for your help
    -matty
    Last edited by JerzeyBoy; 03-09-2005 at 11:23 PM.

  2. #2
    Iowa's Avatar
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    If you want mass, then its going to be mostly in your diet. But stick with heavy compound movements in your workouts. Barbell bench, military presses, deadlifts, squats, barbell curls, close grip benches, etc. I see you're missing a few of those in your proposed workout.

  3. #3
    brew035's Avatar
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    follow the bold

    Quote Originally Posted by JerzeyBoy
    I'm gonna work on the sets and reps later..but how is this so far for a 'gaining mass' workout??

    Monday: Chest/Triceps
    Chest: Looks good might want to throw in some dumbells
    1) Flat Bench Press
    2) Flat Dumbell Flyes
    3) Incline Bench Press
    4) Decline Bench Press
    Triceps: looks good
    1) Nosebreakers
    2) Dips
    3) Tricep Pushdowns
    Tuesday: Back/Biceps
    Back: Add some wide grip pull-ups and some cable t-bar rows
    1) Cable Pulldowns wide grip
    2) Dumbbell Rows
    Biceps: Add some hammer curls for your forearms
    1) Barbell Curls
    2) Dumbbell Curls
    Wednesday: Legs/Forearms
    Legs: Add some squats.
    1) Leg Presses switch between squats and leg presses
    2) Leg Curls
    3) Leg Extensions
    Forearms:
    1) Forearm Curls
    2) Reverse Forearm Curls
    Thursday: Shoulders/Calves
    Shoulders: add some shoulder presses.
    1) Military Press change to dumbell or barbell front raises
    2) Bent-Over Laterals
    Calves: looks good
    1) Standing Calf Raises
    2) Seated Calf Raises


    Good? Should I add some more excerises???


    Thanks for your help
    -matty
    That should do it bro come up with the reps. They should be low and with heavy weight untill failure.

  4. #4
    JerzeyBoy's Avatar
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    Quote Originally Posted by brew035
    That should do it bro come up with the reps. They should be low and with heavy weight untill failure.
    I wasn't planning on adding squats to my workout routine because I'm working out alone and won't have a spotter...and Squats are by far the most difficult for me. I always need a spotter for heavy weight...

    What do you suggest?


    And for the forearms... what I have listed isn't good enough? Although I wouldn't mind doing hammer curls...what are they exactly?

    Appreciate your help by the way, thanks

  5. #5
    Dude-Man's Avatar
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    where's the deadlifts?

  6. #6
    brew035's Avatar
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    Quote Originally Posted by JerzeyBoy
    I wasn't planning on adding squats to my workout routine because I'm working out alone and won't have a spotter...and Squats are by far the most difficult for me. I always need a spotter for heavy weight...

    What do you suggest? ask someone in the gym most people will help you out


    And for the forearms... what I have listed isn't good enough? Although I wouldn't mind doing hammer curls...what are they exactly? Your forearms look fine. I wouldnt incorporate a forearm workout at all. do calves on your leg day and do lats on your shoulder day.

    for the hammer curls go here www.abcbodybuilding.com look in the exercise section you will find it.
    Appreciate your help by the way, thanks

    you dont have to change your workout,but If you do these hammer curls your forearms will grow. And I personally do calves on leg day. I would rather finish my legs off in one day, but everyone is diffirent. I like to do lats on shoulder day cause I feel they are incorporated in some lifts for shoulder workouts. So I go ahead and finish them off. Just what I do though. It works for me pretty well. Ive put on 27 lbs in 7 months. But you have to eat your ass off too. Just lifting weight or having a good workout program will NOT get you any mass.

  7. #7
    brew035's Avatar
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    Quote Originally Posted by Dude-Man
    where's the deadlifts?
    oh **** what was I thinking throw these in after your widegrip pullups and If you feel like you have got a good workout knock off one of the others. Sorry deads are very important lift. just make sure you have good form or they are a waste.

  8. #8
    Iowa's Avatar
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    Quote Originally Posted by brew035
    oh **** what was I thinking throw these in after your widegrip pullups and If you feel like you have got a good workout knock off one of the others. Sorry deads are very important lift. just make sure you have good form or they are a waste.

    No man, he needs to do deads first thing on back day.

  9. #9
    brew035's Avatar
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    Quote Originally Posted by Iowa
    No man, he needs to do deads first thing on back day.
    Why is that?

  10. #10
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    My 2 cents

    I'd cut out a couple things on chest/tri day. Looks like too much to me.

    I'd add something on back/bi day. Rotate deads from the floor with deads out of the rack. Wide grip chins are great too.

    You have to squat if you want to get big. YOU HAVE TO.

    You need some more shoulder work. I like plain old side raises and front raises.

    Right now you don't have ANYTHING for traps. Add some shrugs on either back day or shoulder day.

  11. #11
    Jantzen4k's Avatar
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    Quote Originally Posted by Dude-Man
    where's the deadlifts?

    uh yeah!!!!
    is nosebreakers skullcrushers???


    decline bench is a waste imo


    Wheres SQUATS?!?!?!?!

    didnt you post the same thing a few days ago jerzeyboy?

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