I am NOT using gear but I am looking into it, I want to see what you think of my workout schedule. I am somewhat of an ectomorph so it is hard for me to put on any weight or lose any, I am 18, I get a good 9 hours sleep and I have a decent diet that is based on high carb and protein with a decent amount of fat, about a 45/35/20 ratio carb/protein/fat. my macros are about 400g carb/300g protien/150-200g fat
I alternate between 2, 3 day splits every week
Chest/Triceps/abs - Day 1,5
-DB bench press
-Incline DB bench press
-Decline DB bench press
-DB flat flyes
-Close grip skull crushers
-Close grip bench press
-Single arm reverse-grip cable pressdowns
Legs/shoulders - Day 2,6
-Squats
-leg ext
-Calf raises
-Military shoulder press
-DB shoulder press
-Front raises
Back/Biceps/Abs - Day 3,7
-Deadlift
-Widegrip Pulldown
-Close grip pulldown
-Shrugs
-DB curls
-Hummer curls
-single arm cable curls
day 4 and 8 are rest days
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Chest/Triceps/abs - Day 1,5
-BB bench press
-Incline BB Bench press
-Decline BB bench press
-DB incline flyes
-Shoulder width grip bar cable pressdown
-reverse-grip cambered bar cable pressdown
-DB skull crushers
Legs/shoulders - Day 2, 6
-Squat
-Leg curl
-Calf raises
-Arnold press
-Upright rows
-Lateral raises
Back/Biceps/Abs - Day 3, 7
-Sumo deadlift
-Barbell bent over row
-Seated row
-Shrugs
-BB curls
-Preacher curls
-Cable curls
again day 4 and 8 is a rest day
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what should i add/subtract to get the best results, again i am looking for mass more over strength, also if you could possibly put in a set/rep range for each exersize that would be great. thanks
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Originally Posted by YoungGunsNY
