Need help with 10 week SERIOUSE MASS routine over 4/5 days...

[needbigguns]

My next cycle will be my 3rd ( Test Ethanate, Dbol and Deca) - i really plan to get big off ov it, i want to do everything perfect and would like to get a routine to build alot of mass sorted out before i start...

Before any of you help me out i will tell you my goals, strengths and weaknesses...

The WEAKEST part ov my physique or the part thats lacking the most is definitly my Arms...I really want to build big Bi's and Tri's this cycle as i find it hard to make them grow...

My STRONGEST part ov my physique is definitly my shoulders, these were the first part of my rig to blow up when i started cycling and i really put some mass on with seated BD shoulder press...

I would also like to add some seriouse mass onto my back as that also lacks in comparison to chest, shoulders and traps...

So here they are...

Lacking Body Parts - in order of importance to me :
Biceps
Triceps
Back
Legs -- Not AS botherd about legs as i am bi's and Tri's

Good Body Parts - in order of importance
Shoulders

Acceptable bodyparts
Traps
Chest

So if someone could come up with a good routine for adding some seriouse mass that would be great !

Thanks

[Kale]

Have a look through this http://forums.steroid.com/showthread.php?t=209429

[catabolic kid]

Let me ask you why you think these bodyparts are lacking and then I can try to give you an answer.

[JuiceHead25]

What has worked for me as of late has been working my tris on the same day as chest and bis on the same day as back. Theres no need to do more than 8 sets because your bis are already worked from doing back and same goes for chest. Give it a shot one week and see how you like it.
Also if you want you can do one exercise of tris after chest with 3 strict sets(same goes for bis after back). Use compound heavy movements to gain good size. Then later on in the week after your arms have fully recovered blast them together on the same day but be careful not to overtrain.
It put 3/4 inches on my arms in 3 weeks doing this!

[JR.SHRED]

What has worked for me as of late has been working my tris on the same day as chest and bis on the same day as back. Theres no need to do more than 8 sets because your bis are already worked from doing back and same goes for chest. Give it a shot one week and see how you like it.
Also if you want you can do one exercise of tris after chest with 3 strict sets(same goes for bis after back). Use compound heavy movements to gain good size. Then later on in the week after your arms have fully recovered blast them together on the same day but be careful not to overtrain.
It put 3/4 inches on my arms in 3 weeks doing this!

You hit my workout right on the head of the nail great f###### workout routine

[needbigguns]

Can someone actually construct me a good workout with everything i have posted above...thankyou

[JuiceHead25]

Sure bro no prob:
Chest & Tris
4 sets BB Incline, reps 12,8,8,6-
4 sets BB Bench Press(alt. DB every 3rd workout) reps 10,8,8,6
3 sets Dips AMAP or weighted
-superseted with-
3 sets of DB flys or pec-dec, reps 12
3 sets Tricep Pressdown, reps 12
3 sets Lying French Curl, reps 12,10,8-

Back & Biceps
4 sets Deadlifts, reps 12,8,6,4
3 sets of Pullups as warm up, reps 10,10,10
4 sets Lat Pulldowns, reps 12,10,10,8-
4 sets Bent-Over BB Rows, reps 10,10,8,6
3 sets T-Bar Rows or One-Arm DB rows, reps 10,10,10
3 sets Barbell Curls, reps 10,8,8
3 sets Hammer Curls, reps 8,8,8

Arm Day:
3 sets Alt. DB Curl, reps 10,10,8
3 sets Preacher Curl, reps 10,10,10
3 sets Concentration Curl, reps 10,8,8 (squeeze and hold at the top)

3 sets Camberd Bar Skullcrushers, reps 12,10,10,8
3 sets Pressdowns
-superseted with-
3 sets Underhand Pressdowns, reps 15,10,10
2 sets DB Kickbacks, reps 10 (squeeze for one second at the top)


Note: make sure at the beginning of your workouts you include 2 light warm up sets before performing anything heavy.
Good Luck man! Let me know what you think

[THE_DOME]

due to senority juice head i have had this avatar for a lenghtly amount of time but you do have good tast so i will change mine instead

[needbigguns]

Thanks...what about shoulders traps and legs m8...Can you include them in here, i would like to do a 5 day split, but one of the days (Friday) have a fairly easy day...Just Abs and Obliques...or maybe do something like Triceps aswell on that day as there quick to do...

My cycle starts in 1 day so i need to get it sorted ASAP...Because im jucing i think i should be able to train 5 days a week without overtraining or injury, plus if one of the days i take it easy just doing a small muscle like calves or tri's with abit of abs i should be ok...

[nirish_mark20]

go with swoles leg routine! from the feedback that iv read here, its great for mass

[JuiceHead25]

haha well i appreciate that THE DOME!



Try this split:
Monday- Chest and Tris
Tuesday - Back and Bis
Wednesday - Swolecats Leg Workout
Thursday - Shoulders and Traps
5 sets Military BB Press, reps 12,10,8,6(Heavy A$$ Weight)
4 sets Upright Rows, reps 10,10,10,10
2 sets DB Lateral Raises, reps Run The Rack
1 set DB Lateral Raises, reps 10(Very strict)
3 sets Bent-Over Lateral Raises or Reverse Pec-Dec, reps 12,10,10
-superseted with-
3 sets DB Military Press, reps 10
5 sets BB Shrugs, reps 20,15,10,10,10(Pause for one second at the top)
Friday - Arm Workout

Give that a shot man and let me know how you like it!