can someone point me to a routine so i can gain mass

["Maximus"]

Check this out:
http://forums.steroid.com/showthread.php?t=209429.

Go through it and you should find what you need, hopefully. Also, check Ronnie Rowland's STS 4 day program, here:

http://forums.steroid.com/showthread.php?t=357866.

I'm implementing this program in my workout routine (the 3 day split) and so far, I'm very impressed; have gained mass, more definition, and noticed more strength. I'm on the 2nd phase, 'anabolic blast'.

[xo3et]

Where are legs?
You don't need to hit muscles twice a week for them to grow. It might be good for stubborn muscles but not all muscles.

Legs are done same day as lats and biceps. Its my friends routine and to be honest i know for well he needs to get on this site and learn more.

Check this out:
http://forums.steroid.com/showthread.php?t=209429.

Go through it and you should find what you need, hopefully. Also, check Ronnie Rowland's STS 4 day program, here:

http://forums.steroid.com/showthread.php?t=357866.

I'm implementing this program in my workout routine (the 3 day split) and so far, I'm very impressed; have gained mass, more definition, and noticed more strength. I'm on the 2nd phase, 'anabolic blast'.

Good man, the 2nd link is to this thread?

Really sorry to be a noob but i been training with a friend who i think overtrains so i want to learn my own routines.

Does this look ok?

MONDAY = CHEST/TRICEP

Flat bench barbell press 4 x 6-8
Incline bench barbell press 4 x 6-8
Flat bench dumbbell press 4 x 6-8
Tricep extension 3 x 6-8
Tricep kickback 3 x 6-8

TUESDAY = BACK/BICEP

Deadlift 4 x 6-8
Bent-over barbell row 4 x 6-8
One arm dumbbell row 3 x 6-8
EZ barbell curl 3 x 6-8
Concentration Curl 3 x 6-8

WENS = REST

THURSDAY = DELTS/TRAPS/ABS

Barbell shoulder press 4 x 6-8
Upright row 3 x 6-8
Barbell shrug 4 x 6-8
Crunch 3 x 25-30
Leg raise 3 x 15-20

FRIDAY = LEGS

Squat 4 x 6-8
Dumbbell lunges 4 x 6-8
Straight leg deadlift 4 x 6-8
Standing cald raise 3 x 6-8
Single leg calf raise 3 x 6-8


cheers