routine strictly for bodybuilding (adding mass)

[luka5]

ome time ago i posted here my routine, but people told me it has too little volume and movements. so after few weeks i decided to modify it as you suggested and here it is:



MONDAY:
Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about 90 seconds between these sets… then do a drop set like this..go back to weight you did for 12, do it 10 x, drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) one plate and do 25 partials out of the bottom
Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 - put plates under your toes to maximize hamstring involvement
Walking DB lunges 10steps each leg (for 2 rounds total)

TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Hammer strength bench press 11-20 total reps- rest pause
Cambered bar Skullcrushers 4x6-10
Cable Pressdowns 3x15-20

THURSDAY: Weighted Chins 3x4-6 - 3 second negatives
BB Rows 3x6-8 - do mechanical dropset after last set (positioning torso more upward and squeeze some last reps)
Deadlifts 3x8-10
Cable seated rows 2x10-12
BB Curl 4x8-12
DB Curl 1x6 drop to 6 drop to 8 reps

FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 3x10-12 ( i feel side delts best on them)
Machine shoulder press 11-20 total reps - rest pause
Standing Calf Raise 4x10 - 3 sec negative, 3 sec contracion


please tell my what do you think about it

abs whenever i have time. (1-2x a week) typically bodyweight hanging leg raises and different crunch variations

[havehotasianwife]

I like that you are doing to leaning side laterals. i just added them to my routine and although i had to lower the weight,, they are still hitting the heads really well

[Dukkit]

After a brief once over... I like it.

I prefer to do my hamstring exercises before any other quad movements.
I find that exhausting the hammies gets the quads more activated during squats, etc.

I have seen great improvement in my legs since changing that around.

Other than that suggestion... It looks good bro. Something like I actually from time to time.

[DanB]

only thing i would add is something on shoulders to hit rear delts, reverse dumbell flys, rear delt machine or even high cable rows which will also hit traps

apart from that it looks good, a big improvement from last time

you have clearly done your homework,well done and good luck

[luka5]

Thank you a lot mates. I dont believe low-volume shit anymore. or no direct bicep work. I figured out that only ones who tell to do for example only one exercise for a chest for whole week are those with tiny chest and little expierience. It is also an excuse not to work hard. If i dont feel sore after a hard workout I dont grow. And I did that mistake for a long time. And i was surprised that i wasnt growing at all eating nearly 3800 kcal inc 250g protein. I made the mistake taking advice from people who didnt achieved anything. But Im happy that I finally changed my way of thinking about training and added some volume.

I prefer to do my hamstring exercises before any other quad movements.
I find that exhausting the hammies gets the quads more activated during squats, etc.

I have seen great improvement in my legs since changing that around.

sounds promising. so i shiften ham curls before squats. but i will do sldl after squats. i cant imagine doing heavy squats after sldl. kinda dangerous

shoulders to hit rear delts, reverse dumbell flys, rear delt machine or even high cable rows which will also hit traps

face pulls would be ok?

and as for rest time between sets do you think 3-5 min between heavy squats and deadlifts, 2-3 min between rows, bench, dips and stuff like this, and 1min - 2 min for curls etc would be good guideline?


I also wonder about abs... a few sets of hanging leg raises and different crunch variations with weight that allows me nor more than 20 reps done between sets of isolation movements like tricep pressdowns or calve raises would be ok? 1-2x a week

[gmantheman]

Facepulls should work for rear delts. For variation you could replace seated dumbbell press with Chek press.