18 yo aspiring bodybuilder wanting a good mass routine to really pack on the size!!!

[BUTTERYGOODNESS]

im new to the site but ive learned a shit load alrdy. i have pics in the new members forum btw. neways, i am very willing to learn and commit as much as io need to this dream i just would like some guidance so im not doing the rong thing. i also have a diet post asking for diet info as well if anyone can help. but all in all im willing to do anything to really become something great in bodybuilding and would love good direction and help from everyone. thanks eveeryone! so if someone could start with a good mass split and routine if you dont mind i would very much appreciate it.

My current split is

mon- chest and calves
tue-back
wed-legs and calves
thur-shoulders
fri-arms and calves

the workout themselves are pretty similar but some exercises change out each workout so i can keep something different going on

[SlimmerMe]

ButterG.....may want to go ahead and post up your photos for more specific input.....GOOD LUCK!

[BUTTERYGOODNESS]

post them here as well?

[SlimmerMe]

yes....members do not want to search all over the place for them....it is a lot easier for them to see them here

[BUTTERYGOODNESS]

lol ok lemme get it goin lol

[BUTTERYGOODNESS]

[BUTTERYGOODNESS]

here are some before pics of me

[big_ron]

What are your goals buddy??

[BUTTERYGOODNESS]

currently i just want to pack on some more muscle mass, lean of course because ive got too much fat in my opinion due to over using weightgainer at one point. later in the fall i want to compete in the teen division beacuse ill be 19 in march. so for now get bigger then cut it all up for the show

[stack_it]

Put some cardio in there a few times a week. You can still gain lean mass while burning fat. That's where your diet comes in.

Is there a reason why you hit calves so much? Drop it to twice a week at most.


If you would like more detailed help post up excercises, sets, and reps for each day.

[BUTTERYGOODNESS]

Put some cardio in there a few times a week. You can still gain lean mass while burning fat. That's where your diet comes in.

Is there a reason why you hit calves so much? Drop it to twice a week at most.


If you would like more detailed help post up excercises, sets, and reps for each day.

lol ok, ill do the cardio, how much would you recomend? before of arfter workout? or when i wake up? ill give my sets and exercises in a min bro. should i include weights as well?

[stack_it]

If you can do it in the morning then that would be best. 30 minutes on an empty stomach. If not then do 30 minutes after you workout.

[stack_it]

Oh and no need to include weight

[BUTTERYGOODNESS]

alrighty, would some b recomendd to prevent catabolism?

[BUTTERYGOODNESS]

o and i do calves so much cuz theyre a bitch for me

[stack_it]

alrighty, would some b recomendd to prevent catabolism?

Not sure what this means lol. I know what catabolism is but not this sentence.

[stack_it]

o and i do calves so much cuz theyre a bitch for me

Just remember that overtraining is just as bad as undertraining.

[BUTTERYGOODNESS]

Monday chest (in order performed)
Incline db 4 sets. reps- 6-5-5-8
flyes on pec deck 3 sets. reps- 6-6- and last set is drop set of 40 percent weight first being 5 reps with weight that reps cannot be completeed over fiver then 5 after the drop (method used on numerous exercises)
flat cable press-. 3 sets. reps- 6-6- drop method
incline db flyes 4 sets. reps-6-6-8-8
cable cross overs 3 sets reps- 6-6-8

tuesday back
every other week i do deadlifts after pullups but deads go as follows 5 sets reps-10-6-5-4-6-8 ( on deads i take out lat pull and back ext)
pullups- 4 sets to failure full lock out
db rows- 4 sets reps- 6 across
seated lat pull-4 sets reps- 6-6-6-8
lat pulldowns- 3 sets reps- 8-6-drop method
pullover used on lat pulldown 3 sets reps 8-6-10
back ext 3 sets reps- to failure

wednesday legs
squats on smith- 5 sets reps- 10-6-4-6-6 or 8
leg press- 4 sets reps-8 6-6-12
walking forward lunges 3 sets 24 steps each set
superset leg ext with ham curls 3 sets. reps-8-6-8
standing ham curls- 3 sets reps- 10-8-10

thursday shoulders and traps
smith shoulder press 5 sets reps-8-6-5-6-6
seated lateral raises- 5 sets reps-6-6-6-8-8
standing forward raises palms inward- 4 sets 6-6-6-8 to 10
bent over lateral raises- 3 sets reps- 8-6-10
reverse peck deck 3 sets reps- 6-6- drop method
behind back shrugs olympia bar- 4 sets reps-6-6-6-8
front shrugs""-4 sets 6-6-6-8
db shrugs 3 sets 8-8-8

friday arms
superset tricep with biceps, alternate each week with whats first
Weighted dips and straight bar curls 4 sets 6-6-6-8 each
skull crushers and standing alt db curls 4 sets 6-6-6-8 each
overhead 2 hand tri press w/ db seated (name? lol) and seated alt incline db curls 3 sets 6-6-8
tricep press down and alt hammer curl 3 sets 6-6-8

when i do calves i do ext on leg press 4 sets 12-12-15-20
seated calf raise- 3 set 12-15-25
3 sets of donkey calf raises till failure with no weight onme

hows that?

[BUTTERYGOODNESS]

Just remember that overtraining is just as bad as undertraining.

i agree, i never work a sore muscle and my workouts are never longer then 75 mins normally an hour though

[BUTTERYGOODNESS]

Not sure what this means lol. I know what catabolism is but not this sentence.

o lol i ment to put bcaa's

[stack_it]

Ok you're routine looks good if your goal is to be a power lifter. With bodybuilding you want your reps just a little higher. I'm gonna go through and critique it day by day. Oh and yes bcaa's are fine to help keep muscle.

[stack_it]

Monday chest (in order performed)
Incline db 4 sets. reps- 6-5-5-8 4 sets 8-10 heavy weight good form
Flat dumbbell bench 3 sets 8-10 heavy weight good form
flyes on pec deck 3 sets of 12
flat cable press-. drop this excercise it was replaced by db press
incline db flyes 3 sets of 8-10
cable cross overs 3 sets of 12


My changes in bold. I have to run some errands so I'll critique the rest later.

[BUTTERYGOODNESS]

Monday chest (in order performed)
Incline db 4 sets. reps- 6-5-5-8 4 sets 8-10 heavy weight good form
Flat dumbbell bench 3 sets 8-10 heavy weight good form
flyes on pec deck 3 sets of 12
flat cable press-. drop this excercise it was replaced by db press
incline db flyes 3 sets of 8-10
cable cross overs 3 sets of 12


My changes in bold. I have to run some errands so I'll critique the rest later.

alrighty thanks alot stack i really appreciate what your doin for me. btw i cant get on here on the weekends because i leave campus to go hame and i dont have internet there but ill keep u posted mon thru fri

[BUTTERYGOODNESS]

Ok you're routine looks good if your goal is to be a power lifter. With bodybuilding you want your reps just a little higher. I'm gonna go through and critique it day by day. Oh and yes bcaa's are fine to help keep muscle.

o ok, i was always told 6s are great for mass

[KeyMastur]

btw......you're 18.....quit watching the Cartoon Network

[BUTTERYGOODNESS]

lmao!!! hey adult swim is funny idc how old u r

[stack_it]

pullups- 4 sets to failure full lock out good but always do before deads
Deadlifts go as follows 5 sets reps 8-10
db rows- 3 sets 8-10
seated lat pull- 3 sets 12
lat pulldowns- 3 sets reps- 8-6-drop method remove this. You already have lat pulldowns and pullups
pullover used on lat pulldown 3 sets reps 8-6-10 not sure what this is, please explain
back ext 3 sets reps- to failure

[BUTTERYGOODNESS]

pullups- 4 sets to failure full lock out good but always do before deads
Deadlifts go as follows 5 sets reps 8-10
db rows- 3 sets 8-10
seated lat pull- 3 sets 12
lat pulldowns- 3 sets reps- 8-6-drop method remove this. You already have lat pulldowns and pullups
pullover used on lat pulldown 3 sets reps 8-6-10 not sure what this is, please explain
back ext 3 sets reps- to failure

like a db pullover but standing with a pulldown bar on high pulley cable

[BUTTERYGOODNESS]

pullups- 4 sets to failure full lock out good but always do before deads
Deadlifts go as follows 5 sets reps 8-10
db rows- 3 sets 8-10
seated lat pull- 3 sets 12
lat pulldowns- 3 sets reps- 8-6-drop method remove this. You already have lat pulldowns and pullups
pullover used on lat pulldown 3 sets reps 8-6-10 not sure what this is, please explain
back ext 3 sets reps- to failure

i rly appreciate this bro, ill be sure to metion u and others in my acceptance speechs lol

[stack_it]

wednesday legs
squats on smith- 5 sets reps- 8-10
leg press- 4 sets reps-8-10
walking forward lunges 3 sets 24 steps each set good
superset leg ext with ham curls 3 sets. reps-10
standing ham curls- 3 sets reps- 10

[stack_it]

like a db pullover but standing with a pulldown bar on high pulley cable

Seems like this would hit your triceps and be better placed on another day.

[BUTTERYGOODNESS]

wednesday legs
squats on smith- 5 sets reps- 8-10
leg press- 4 sets reps-8-10
walking forward lunges 3 sets 24 steps each set good
superset leg ext with ham curls 3 sets. reps-10
standing ham curls- 3 sets reps- 10

k gotcha

[stack_it]

i rly appreciate this bro, ill be sure to metion u and others in my acceptance speechs lol

No problem. I like helping those who want real help and not to just be told what they wanna hear.

[BUTTERYGOODNESS]

No problem. I like helping those who want real help and not to just be told what they wanna hear.

definitely bro. i keep u posted as much as possible too! keep em comming if you dont mind

[stack_it]

thursday shoulders and traps
smith shoulder press 4 working sets 8-10
seated lateral raises- 3 sets 8-10
standing forward raises palms inward- 3 sets 8-10
bent over lateral raises- 3 sets reps- 8-6-10 drop these as are the same thing as the seated
reverse peck deck 3 sets of 12
behind back shrugs olympia bar- 2 sets 8-10
front shrugs""-2 sets 8-10
db shrugs 2 sets 8-10

[BUTTERYGOODNESS]

thursday shoulders and traps
smith shoulder press 4 working sets 8-10
seated lateral raises- 3 sets 8-10
standing forward raises palms inward- 3 sets 8-10
bent over lateral raises- 3 sets reps- 8-6-10 drop these as are the same thing as the seated
reverse peck deck 3 sets of 12
behind back shrugs olympia bar- 2 sets 8-10
front shrugs""-2 sets 8-10
db shrugs 2 sets 8-10

ok im seeing a trend here lol

[stack_it]

friday arms
superset tricep with biceps, alternate each week with whats first
Weighted dips and straight bar curls 4 sets 8-10 each
skull crushers and standing alt db curls 4 sets 8-10 each
overhead 2 hand tri press w/ db seated (name? overhead extensionslol) and seated alt incline db curls 3 sets 8-1
tricep press down and alt hammer curl 3 sets 8-10

Add in an excercise for forearms of your choice. 3 sets of 12

[BUTTERYGOODNESS]

friday arms
superset tricep with biceps, alternate each week with whats first
Weighted dips and straight bar curls 4 sets 8-10 each
skull crushers and standing alt db curls 4 sets 8-10 each
overhead 2 hand tri press w/ db seated (name? overhead extensionslol) and seated alt incline db curls 3 sets 8-1
tricep press down and alt hammer curl 3 sets 8-10

Add in an excercise for forearms of your choice. 3 sets of 12

hows reverse curls??

[stack_it]

ok im seeing a trend here lol

Yeah the routine wasn't bad the way you had it but was more for strength. With strength comes mass I know but by doing the excercises in the rep ranges I suggested you will build mass and also shape the muscle. Just remember in bodybuilding it's not how strong you are it's how strong you look.

[BUTTERYGOODNESS]

Yeah the routine wasn't bad the way you had it but was more for strength. With strength comes mass I know but by doing the excercises in the rep ranges I suggested you will build mass and also shape the muscle. Just remember in bodybuilding it's not how strong you are it's how strong you look.

o ok lol ya idc if i can move 6 pounds as long as i look like i can move 600 lol