Hard-ROCK MASS Look

[High-roller]

Hey, How you all doing?

Well some of you see me around and some don't. But I am here to see and find out if the plan I have works!

Well to start off:

Sex : Male
Age : 23
H - 5'9
w - 165-170 LB

I am on a shift change, I am on Nights now so here my goal, for the next month.

Mon - Legs/shoulder

Sqauts : 10/8/6/6 ( two last sets max and push hard)
Seat calf : Same as Sqauts
Arnold Press: 8/8/8 (HARD PRESS)
Side lat raises machine: 10/8/8
Leg Press: 10/10/10 (light but hard near end of rep)
Shoulder Shrug: 10/10/10 (nice and smooth and heavy)

Abs (something mahine or hang)
Bike Med speed, 15-20

DAY 2 - chest/back

Bench Press : 10/6/4 (heavy sets)
CHEST flys : 10/10/10 (incease in pound every set)
Back Fly : 10/10/10 (smooth and heavy)
Arm Row: 10/10/10
Incline DB Press: 10/8/8 (max)
Back Curls - 20/20/18
Machine cruch - 20/16/12 (incease pound each set)

Bike med speed 15min

Day 3 : Arms

Precher BB Curl : 10/8/8/6
Seat curls - 10/10/6
Trcep Pullover head DB - 12/10/8
Cable Curl - 10/8/6
One arm pulldown cable - 10/8/8
Rev Forearm - 10/10/10
Tricep BB - Press over head
Hammer curls

Bike med 15min

Day 4 AT home rest
Bike 30 med speed

Day off or back to day 1

[raw12]

whats you question?

[High-roller]

Mon - Legs/shoulder

Sqauts : 10/8/6/6 ( two last sets max and push hard)
Seat calf : Same as Sqauts
Arnold Press: 8/8/8 (HARD PRESS)
Side lat raises machine: 10/8/8
Leg Press: 10/10/10 (light but hard near end of rep)
Shoulder Shrug: 10/10/10 (nice and smooth and heavy)

Abs (something mahine or hang)
Bike Med speed, 15-20

DAY 2 - chest/back

Bench Press : 10/6/4 (heavy sets)
CHEST flys : 10/10/10 (incease in pound every set)
Back Fly : 10/10/10 (smooth and heavy)
Arm Row: 10/10/10
Incline DB Press: 10/8/8 (max)
Back Curls - 20/20/18
Machine cruch - 20/16/12 (incease pound each set)

Bike med speed 15min

Day 3 : Arms

Precher BB Curl : 10/8/8/6
Seat curls - 10/10/6
Trcep Pullover head DB - 12/10/8
Cable Curl - 10/8/6
One arm pulldown cable - 10/8/8
Rev Forearm - 10/10/10
Tricep BB - Press over head
Hammer curls

Bike med 15min

Day 4 AT home rest
Bike 30 med speed

Day off or back to day 1[/QUOTE]

Would this plan help me gain mass?
I would also like to ask what kind of workout will pump my arms up.

[raw12]

your workout routine looks good.just make sure all sets(working sets)are token to fail or ntf (not to fail)(.meaning one rep short of fail)using heavy weight with good form.

[Ajc330]

you say you want to hit legs hard, but when i do my thigh day i feel like going home right after my heavy squats, i would no way have energy to do shoulder presses after legs..
same withmy back day after deadlifts, no way could i do bench pressing after deadlifting for serious weight, i would split up your major muscle groups and train them with smaller ones, such as chest w/ tri legs have their own day etc just my .02

[JackedEscalade]

no no no... forget all that shit. forget this 10 rep for 4 sets each crap. u want mass? Do bench, military, squat, deadlifts, str8 bar curls with AS MUCH WEIGHT AS POSSIBLE for no more than 6-7 reps (with a spot, it helps sometiomes to rep out the last few on ur last sets)... and ur 23 and 16x lBS??? last thing u need is BIKE excercise! Throw that out the window and eat as much shyt as you can. If your body dosent put on fat fast yet then you can eat anything you like! Mcdonaolds, etc... I did and I put on 30 lbs in 10 weeks back with I was 21-22. Point is (warm up of course) do as much weight as you can and keep the reps very very low. Sometimes even 2-3 reps with a SHYT LOAD of weight.. THAT BUILDS MASS i dont care waht anyone says./. good luck bro. oh yeah eat 6 times a day (including shakes). and def shake before bed!!