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  1. #1
    JerzeyBoy's Avatar
    JerzeyBoy is offline Member
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    Critque my mass routine please,

    Good Mass workout? ... Am I missing absolutly ANYTHING??? I'm trying to get as much mass as possible.

    Monday: Chest/Triceps
    Chest:
    1) Flat Bench Press
    2) Incline Bench Press
    3) Flat Dumbbell Flyes
    Triceps:
    1) Nosebreakers
    2) Dips
    3) Tricep Pushdowns
    Tuesday: Back/Biceps
    Back:
    1) Wide Grip Cable Pulldowns
    2) Bent Rows
    3) Deadlifts
    Biceps:
    1) Barbell Curls Straight Bar
    2) Dumbbell Curls
    3) Hammer Curls
    Forearms:
    1) Forearm Curls
    Wednesday: Legs
    Legs:
    1) Squats
    2) Leg Curls
    3) Leg Extensions
    Thursday: Shoulders/Calves
    Shoulders:
    1) Military Press
    2) Side Laterals
    Traps:
    1) Dumbbell Shrugs
    Calves:
    1) Standing Calf Raises
    2) Seated Calf Raises

    Sets: 3, Reps 6-8, Heavy.

    Thanks fellas,
    -Matt

  2. #2
    NewlyDesigned is offline Junior Member
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    Almost exactly what I do with a few different exercises. Maybe throw in some pull ups.

  3. #3
    nickrizz's Avatar
    nickrizz is offline Anabolic Member
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    sounds good

  4. #4
    devil1's Avatar
    devil1 is offline Jacked Jarhead
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    looks good bro

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by JerzeyBoy
    Good Mass workout? ... Am I missing absolutly ANYTHING??? I'm trying to get as much mass as possible.

    Monday: Chest/Triceps
    Chest:
    1) Flat Bench Press
    2) Incline Bench Press
    3) Flat Dumbbell Flyes
    Triceps:
    1) Nosebreakers
    2) Dips
    3) Tricep Pushdowns
    Tuesday: Back/Biceps
    Back:
    1) Wide Grip Cable Pulldowns
    2) Bent Rows
    3) Deadlifts
    Biceps:
    1) Barbell Curls Straight Bar
    2) Dumbbell Curls
    3) Hammer Curls
    Forearms:
    1) Forearm Curls
    Wednesday: Legs
    Legs:
    1) Squats
    2) Leg Curls
    3) Leg Extensions
    Thursday: Shoulders/Calves
    Shoulders:
    1) Military Press
    2) Side Laterals
    Traps:
    1) Dumbbell Shrugs
    Calves:
    1) Standing Calf Raises
    2) Seated Calf Raises

    Sets: 3, Reps 6-8, Heavy.

    Thanks fellas,
    -Matt
    Hay Matt, this looks like the best one you’ve posted....

    Not really much to say maybe...
    Leg press instead of one of the curls.
    Cycle reps now and then..
    change pulldown for pull up..

    well thats it good stuff bro,,

  6. #6
    chest6's Avatar
    chest6 is offline Banned
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    May 2005
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    23,390
    change the order of exercises/rep&set schemes and different exercises every few weeks. Maybe some stiff leg deadlift in there somewhere..great hamstring builder

  7. #7
    Gassy is offline Junior Member
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    Jul 2005
    Posts
    123
    Looks good. I would do less bis and more back, also get rid of the flyes and add DB bench.

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