I'm gonna post a couple workouts i have came up with, my goal is gain mass please let me know what you guys think of the two, and which would be better to go with.....
Day 1: Chest/Tri
BB Bench, 8 sets, 12,10,8,6,4,4,8,(12 rep back off set)
DB Incline, 4 sets, 6,6,6,7
DB Flye, 4 sets 8,8,8,10
Straight bar pushdown, 3 sets, 11,11,11
Overhead DB Ext, 3 sets, 9,9,11
CG Bench, 3 sets, 12,7,7
Skullcrushers, 4 sets, 12,7,7,9
abs
Day 2: Back/Bi
Deadlift, 5 sets, 15,12,10,8,6
Bent BB Row, 3 sets, 8,8,10
Narrow T-bar row, 3 sets 10,8,8
Lat Pulldown (wide), 4 sets 6,6,6,7
BB Curl, 5 sets, 15,12,7,7,9
Alt DB Curls, 3 sets 9,9,11 (last set drop the weight)
Preacher DB Curl, 3 sets, 8,8,8
High-Pulley One arm cable curl, 3 sets, 10, lower weight failure, lower weight failure
Day 3: Legs/Calves
Squat, 6 sets, 15,12,9,7,7,9
Leg Press, 3 sets 7,7,9
Hack Squat, 3 sets, 9,9,11
Romanian Deadlifts, 3 sets, 7,7,9
Leg Curl, 3 sets, 9,9,11
Standing calf, 4 sets, 20,12,12,20
Donkey Calf Raise, 3 sets, 12,12,20
Seated calf, 3 sets, 15,15,20
abs
Day 4: Shoulders/Traps/Forearms
Seated front BB Press, 5 sets, 15,12,8,8,10
DB Press, 3 sets, 10,10,12
Bent Lat Raise, 3 sets, 10,10,12
Seated DB Lat Raise, 3 sets 10,10,12
Front Cable Raise (rope), 3 sets, 10,10,12
Incline DB Shrug, 5 Sets, 12,12,7,7,9
Upright row, 3 sets, 8,8,10
Behind back BB shrugs, 2 sets 10,10,12
Wrist curls, 3 sets to failure
Rev. wrist curls, 3 sets to failure
abs
Day 5: Rest
Day 6: Repeat
oook, so is that over training to you guys or what do you think?
here is the other
Day 1: Chest/tri
BB Bench, 4 sets, 12,10,8,6
Incline DB, 4 sets, 8,8,8,8
DB Flye, 4 sets, 10,10,10,10
Staight bar PD, 3 sets, 8-10
Skullcrushers, 3 sets, 8-10
abs
Day 2:Back/Bi
Lat pulldowns (wide), 4 sets, 12,10,8,6
BB Bent rows, 4 sets, 8-10
T-Bar Rows (narrow), 4 sets, 8-10
Deadlifts, 4 sets, 6-8
BB Curl, 3 sets, 8-10
Hammer Curls, 3 sets, 8-10
Day 3: off
Day 4: Legs/ Swole's Routine
Leg Ext/Curl Superset, 5 sets, 20 reps
Squats, 4 sets, 20 reps (3/2 tempo)
Standing Calf, 4 sets, 10-12
Seated Calf, 4 sets, 8-10
Day 5: Shoulders/Traps/Forearms
DB Shoulder Press, 4 sets, 15, 8,8,8
Side Lateral Raise, 3 sets, 10-12
Bent Lat Raise, 3 Sets, 10-12
Upright rows, 3 sets, with the bar 20 reps
BB Shrugs, 4 sets, 8-10
Wrist curls, 3 sets, to failure
Rev Wrist curls, 3 sets, to failure
abs
Day 6: off
Day 7: repeat
also i will be incorporating the following workout every 3rd week with which ever workout you guys think is better....
(This is a light weight/high rep workout)
Day 1: Chest/tri
BB Bench, 4 sets, 20 reps
BB Incline, 4 sets, 20 reps
Decline cable flye, 4 sets, 20 reps
Pec Deck, 4 sets, 20 reps
Incline French Press, 4 sets, 20 reps
Rope Pushdowns, 4 sets, 20 reps
Day 2: Back/Bi
Lat PD (wide), 4 sets, 20 reps
1 arm DB rows, 4 sets, 20 reps
Seated rows, 4 sets, 20 reps
Narrow Handle Pulldowns, 4 sets, 20 reps
BB Curl, 3 sets, 20 reps
Preacher Curls, 3 sets, 20 reps
Hammers, 3 sets, 20 reps
Day 3ff
Day 4: Legs/calves
Leg Ext/curl, 4 sets, 20 reps
Squat, 4 sets, 20 reps
Standing calf, 4 sets, 20 reps
Seated Calf, 4 sets, 20 reps
abs
Day 5:Shoulders/traps/forearms
Military Press, 4 sets, 20 reps
Side Cable Raise, 4 sets 20 reps
Seated DB Bent raises, 3 sets, 20 reps
Cable Upright rows, 3 sets, 20 reps
BB Shrugs, 4 sets, 20 reps
Wrist curls, 4 sets to failure
Rev. Wrist curls, 4 sets to failure
Day 6: off
Day7: Repeat back to high weight/low rep routine.
also i will be doing 20 min of cardio a day... probably on a bicycle..
ok help me out guys, what are your thoughts???
thanks.
alright the warmups are in bold..let me know.. thanks
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