My actual workout program.

[croquant]

Monday: AM : 30min cardio + calves 2 giants sets of 3X15 reps

PM:shoulders : overhead barbell press 4 sets (4-8reps)
dumbell lateral raises ; 4sets (12-15reps)+ 1superset (35reps low range of motion Mountain dog way )
lateral raises on cable; 2 drop sets +-(10-15reps)
Rear delt flyes facing the incline bench; (Mountain dog destroyer set. 4 sets droping the weight, each set to failure)

Traps : barbell shrugs ; 4sets (8-12 reps)
facing the incline bench shrugs with dumbells 2sets (12-15reps)

Tuesday : AM: abs 3 sets obliques (40-50reps) + 4 sets of various exercices.

PM : Back : Deadlift (starting under the knee); 4sets (6-8reps)
Bent over rows : 4sets (6-8reps)
Close grip cable pull downs: 3sets (8-10reps)
wide grip pull cable downs ; 3sets (8-12reps)
Pull over machine; 2sets (15-20reps)

forearm: Wrist curls on barbell 4 sets of 15reps

Wensday: AM: Legs and glutes : Squats (90°) 4sets (4-8)
Lunges 2 sets (6-8)
Press 45° 2sets (8-12reps)
Leg curl 3 sets (8-12)
Leg extension 2 sets (15-20)

Thursday AM: Same as Monday AM

PM : Chest ; Incline dumbell press 3 sets (4-8)
Barbell bench press ; 3 sets (6-8)
Incline dumbell flyes 3 sets (8-12)
Cable cross over (High - High) 3sets (12-15)
Shoulders again (weak point): 6/12/25 One arm lateral raises.

friday : AM: Same as Tuesday AM

PM: Arms: One exercice Biceps fallowed by one ex triceps.

Biceps culs on straight barbell; 3sets (6-8)
Triceps barbell forehead extension 2 sets (6-10)
Biceps dumbell curls on incline bench 2sets (6-10)
Triceps cable push down 2sets (8-12)
Biceps Larry scott machine 1 set de (15-20)
Triceps one arm reverse grip cable push down (15-20)reps

I m looking to build a maximum of mass, What do you all think about my program? (I think about adding more haevy sets...)

[scorpion62]

Why are you doing your arms on a friday? when you could do them with your chest and tris and back and bis this would free a day up for rest,I think its a wasted day,you could do calves on your leg day ,Also you should move your leg day away from your back day because your doing deads this means theres no rest for your legs at least a day between