MASS WORKOUT: need changes?

[zfs461]

hey everyone this is a workout that im thinking about trying for mass. if there are some changes that need to be made feel free to let me know. thanks






Day 1

EXERCISE
Bench Press - 6-10 Reps
Incline Barbell Press - 8 Reps
Decline Barbell Press - 8 Reps
Overhead Dunbbell Pull - 8 Reps
Dumbell Flys - 8 Reps
Cable Crossovers - 8-10 Reps


Day 2

EXERCISE
Barbell Curls - 8-12 Reps
Dumbbell Hammer Curls - 8 Reps
Bent Bar Curls - 8 Reps
Alt. Dumbbell Curls - 8 Reps
Preacher Curls - 8 Reps
Concentration Curls - 8 Reps


Day 3

EXERCISE
Straightbar Pressdowns - 8 Reps
Skull Crushers - 8 Reps
Overhead Dumbbell Estensions - 8 Reps
Rope Pressdown - 8 Reps
Reverse Grip Pressdown - 8 Reps
Dips - 8-10 Reps


Day 4

EXERCISE
Squats - 6-10 Reps
Leg Press - 8 Reps
Roman Deadlifts - 8 Reps
Leg Extensions - 8 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps


Day 5

EXERCISE
Millitary Press - 6-8 Reps
Dumbbell Front Raises - 8 Reps
Lat Pulldowns - 8 Reps
Single Arm Rows - 8 Reps
Cable Rows - 8 Reps
Upright Rows/Shurgs - 8 Reps

[the big 1]

hey everyone this is a workout that im thinking about trying for mass. if there are some changes that need to be made feel free to let me know. thanks






Day 1

EXERCISE
Bench Press - 6-10 Reps
Incline Barbell Press - 8 Reps
Decline Barbell Press - 8 Reps
Overhead Dunbbell Pull - 8 Reps
Dumbell Flys - 8 Reps
Cable Crossovers - 8-10 Reps


Day 2

EXERCISE
Barbell Curls - 8-12 Reps
Dumbbell Hammer Curls - 8 Reps
Bent Bar Curls - 8 Reps
Alt. Dumbbell Curls - 8 Reps
Preacher Curls - 8 Reps
Concentration Curls - 8 Reps


Day 3

EXERCISE
Straightbar Pressdowns - 8 Reps
Skull Crushers - 8 Reps
Overhead Dumbbell Estensions - 8 Reps
Rope Pressdown - 8 Reps
Reverse Grip Pressdown - 8 Reps
Dips - 8-10 Reps


Day 4

EXERCISE
Squats - 6-10 Reps
Leg Press - 8 Reps
Roman Deadlifts - 8 Reps
Leg Extensions - 8 Reps
Leg Curls - 8 Reps
Calf Raises - 8 Reps


Day 5

EXERCISE
Millitary Press - 6-8 Reps
Dumbbell Front Raises - 8 Reps
Lat Pulldowns - 8 Reps
Single Arm Rows - 8 Reps
Cable Rows - 8 Reps
Upright Rows/Shurgs - 8 Reps

that just looks like a formula for overtraining...
how many sets for each exercise are you planning on doing...

[Kaytime]

Try something like this.

Monday: Chest/Tricep
Bench Press 3 sets
Incline Dumbbell 3 sets
Dips/Decline Bench 3
Flyes 3 sets
(Each Week Change It Up)
Skull Crushers 3 sets
Tricep Pulldown 3 sets
Overhead Dumbell Extention 3 sets

Tuesday: Back/Bicep
Pull Ups/Pull Downs 3 sets
Bent Over Rows/Tbar rows 3 sets
V bar Pulldown 3 sets
Deadlift 3 sets

Wednesday: OFF

Thursday: Shoulders/Traps
Dumbell/Barbell Press: 3 sets
Bent Over Raise 3 sets
Lat Raise 3 sets
Front Delts 3 sets

Friday: Legs/Calves
Squats/Leg press 4 sets
Leg Extention 3 sets
Hamstring Machine 3 sets
Standing Calf Raise 3 sets
Seated Calf Raise 3 sets

Depending on your experience routine like this is good. Make sure you focus on the main compound lifts (DEADLIFTS/SQUATS/BENCHPRESS/MILITARY PRESS) and also DIET plays a big factor on adding on the mass.. you dont need to do so many exercises thinking you will grow muscle because your just going to overtrain and you will get nowhere that way.

[zfs461]

well i would be doing like 3 sets for each. and yeah Kaytime ive been lookin at the diet section quite a bit and have a bunc of stuf written down where i need to be at and am plannin on runnin a diet with the workout.. the plan that you gave me looks pretty nice and everything would i be changein the workout for each body party every week or just when i hit a holding point?

thanks guys.