Advice on my routine

[Akademik]

175 lbs., 10%bf, and looking to add mass for next football season
All sets 4 sets 5-8 reps. Along with abs every other day
S-1 (1st superset) S-2 (2nd superset)

Day 1
Chest-
Dips

Flat bench
S-1 (Cable Flys)

Incline Bench

Decline
S-1 (Pullovers)




Day 2
Bi's, Tri's, & Forearms-
Preacher Curls
Hammer Curls
Wide Grip BB curls

Skull Crushers
Kick Backs
Pull Downs

Wrist Curls



Day 3
Legs-
Squats
S-1 (Extensions)

Leg Press

Curls
S-1 (Calf raises)




Day 4 Rest



Day 5
Back-
Seated Rows
S-1 (Chins)
S-2 (Lat Pulldown) Need some help in this catagory.....

Deadlifts



Day 6
Shoulders & Traps-
Shoulder Press

Lateral Raise
S-1 (Frontal Raise)

Reverse Flys

Shrugs

Day 7 Rest

[Tapout]

if you are trying to put on mass for football why are you doing so many super sets,espically for compound movements like bench and squats.
bench,squats and deads already work many muscles so do not do a super set with those

day 1 chest--6 sets flat,2-3 incline,2-3 decline then super set dips with pullovers ---dont do cable flys if trying to gain size

day 2 looks ok except i think you mean push downs not pull downs--for mass try floor presses. done like a bench press but lying flat on ground,take bar down till elbows touch floor then press up

day 3 -- do squats 1 week then leg presses the next .the third week do both.do not super set anything with them.after main exercise super set extensions with curls

day 5 do deads first.then do pull downs and seated cable or better yet bent over row. if doing pull downs dont do chins-- its the same thing
i do shrugs with back i do a few sets straight up and down then a couple of sets rolling them backwards and squeezing shoulder blades together

day 6 looks good except traps with back


i didnt put my size on till i dropped to training 3 days per week. sometimes i do 4 but not often---
lift heavy,intense,to positive failure---then go eat and rest to grow

[Stormrider]

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System designed for football by position and everything. Football team at my school uses it a lot of the guys have had good gains in both strength, mass, and speed. It's worth your read.