workout plan for gaining ?

[marcus300]

what kind of training do you do?
reps, sets, poundage etc.

[purav91]

what kind of training do you do?
reps, sets, poundage etc.

mon - back

Wide grip pull ups - 4 sets (15 to 10 reps)
Bent over dumbell row - 4 sets (15 , 12 , 10 , 8 reps ) (40 , 55 , 65 , 75 lbs)
Lat pull down wide grip - 3 sets (15 , 12 ,10 reps) (140 , 160 , 180 lbs)
lat pull down close grip - 2 sets ( 12 , 10 reps ) ( 180 , 200 lbs)
barbell shrugs - 5 sets (12 - 10 reps) ( 170 , 220 , 260 , 310 , 350 lbs)
bent over lateral flies - 3 sets (15 , 12 , 10 reps) ( 10 , 15 , 20 lbs)
back extension - 3 sets (15reps each ) (with 20lbs plate)
finisher close grip chin ups - 3 sets (12 - 10 reps)


tue - chest

incline bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 220 lbs )
flat bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 150 , 200 , 240 lbs )
incline dumbell press - 3 sets ( 15 , 10 , 8 reps ) (75 , 90 , 100 lbs )
decline dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 75 , 90 , 100 lbs )
decline bench press - 2 sets ( 10 , 6 reps ) ( 220 , 265 lbs )
incline flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 35 lbs )
flat flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 40 lbs )
finisher dips 3 sets till failure

wed - cardio and abs

thur - shoulders

over head bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 45 , 85 , 130 , 175 lbs )
over head dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 65 , 90 , 100 lbs )
front raises on cable machine - 3 sets ( 15 , 12 , 10 reps ) ( 40 , 50 , 60 lbs )
side dumbell raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 20 , 30 , 35 , 40 lbs )
upright rows on cable machine - 3 sets ( 12 , 10 , 8 reps ) ( 100 , 150 , 200 lbs )
finisher hand stand push ups 3sets


fri - arms

dips with weights in legs - 4 sets ( 15 to 12 reps ) ( 45 , 65 , 75 , 75 lbs )
close grip bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 195 lbs )
triceps push down - 3 sets ( 15 , 12 , 10 reps ) ( 200 , 240 , 260 lbs )
dumbell skull crushers - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 40 lbs )
rope extensions - 3 sets ( 15 , 12 , 10 reps ) ( 60 , 80 , 100 lbs )
biceps barbell pulley curls - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
dumbell curls - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 45 lbs )
barbell preacher curl - 3 sets ( 12 , 10 , 8 reps ) ( 45 , 55 , 65 lbs )
dumbell hammer curls - 3 sets ( 15 , 12 , 10 reps ) ( 25 , 35 , 45 lbs )


sat - legs

leg extensions - 2 warm up sets ( 15 reps )
barbell squats - 5 sets ( 15 , 12 , 10 , 8 , 6 reps ) ( 90 , 140 , 180 , 220 , 260 lbs )
barbell lunges - 3 sets ( 15 , 12 , 10 reps ) ( 90 , 110 , 130 lbs )
leg press - 3 sets ( 12 , 10 , 8 reps ) ( 440 , 600 , 700 lbs )
standing calf raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
lying reverse curl - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )


sun - active rest (mma or swimming)

[marcus300]

mon - back

Wide grip pull ups - 4 sets (15 to 10 reps)
Bent over dumbell row - 4 sets (15 , 12 , 10 , 8 reps ) (40 , 55 , 65 , 75 lbs)
Lat pull down wide grip - 3 sets (15 , 12 ,10 reps) (140 , 160 , 180 lbs)
lat pull down close grip - 2 sets ( 12 , 10 reps ) ( 180 , 200 lbs)
barbell shrugs - 5 sets (12 - 10 reps) ( 170 , 220 , 260 , 310 , 350 lbs)
bent over lateral flies - 3 sets (15 , 12 , 10 reps) ( 10 , 15 , 20 lbs)
back extension - 3 sets (15reps each ) (with 20lbs plate)
finisher close grip chin ups - 3 sets (12 - 10 reps)


tue - chest

incline bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 220 lbs )
flat bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 150 , 200 , 240 lbs )
incline dumbell press - 3 sets ( 15 , 10 , 8 reps ) (75 , 90 , 100 lbs )
decline dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 75 , 90 , 100 lbs )
decline bench press - 2 sets ( 10 , 6 reps ) ( 220 , 265 lbs )
incline flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 35 lbs )
flat flies - 3 sets ( 15 to 12 reps ) ( 20 , 30 , 40 lbs )
finisher dips 3 sets till failure

wed - cardio and abs

thur - shoulders

over head bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 45 , 85 , 130 , 175 lbs )
over head dumbell press - 3 sets ( 15 , 10 , 8 reps ) ( 65 , 90 , 100 lbs )
front raises on cable machine - 3 sets ( 15 , 12 , 10 reps ) ( 40 , 50 , 60 lbs )
side dumbell raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 20 , 30 , 35 , 40 lbs )
upright rows on cable machine - 3 sets ( 12 , 10 , 8 reps ) ( 100 , 150 , 200 lbs )
finisher hand stand push ups 3sets


fri - arms

dips with weights in legs - 4 sets ( 15 to 12 reps ) ( 45 , 65 , 75 , 75 lbs )
close grip bench press - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 90 , 130 , 175 , 195 lbs )
triceps push down - 3 sets ( 15 , 12 , 10 reps ) ( 200 , 240 , 260 lbs )
dumbell skull crushers - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 40 lbs )
rope extensions - 3 sets ( 15 , 12 , 10 reps ) ( 60 , 80 , 100 lbs )
biceps barbell pulley curls - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
dumbell curls - 3 sets ( 15 , 12 , 10 reps ) ( 30 , 35 , 45 lbs )
barbell preacher curl - 3 sets ( 12 , 10 , 8 reps ) ( 45 , 55 , 65 lbs )
dumbell hammer curls - 3 sets ( 15 , 12 , 10 reps ) ( 25 , 35 , 45 lbs )


sat - legs

leg extensions - 2 warm up sets ( 15 reps )
barbell squats - 5 sets ( 15 , 12 , 10 , 8 , 6 reps ) ( 90 , 140 , 180 , 220 , 260 lbs )
barbell lunges - 3 sets ( 15 , 12 , 10 reps ) ( 90 , 110 , 130 lbs )
leg press - 3 sets ( 12 , 10 , 8 reps ) ( 440 , 600 , 700 lbs )
standing calf raises - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )
lying reverse curl - 4 sets ( 15 , 12 , 10 , 8 reps ) ( 80 , 100 , 120 , 140 lbs )


sun - active rest (mma or swimming)

Are you gaining and building tissue every year from this routine?

[purav91]

Are you gaining and building tissue every year from this routine?

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

[Khazima]

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

After so long of training your body needs more stimuli to continue to grow, thus hitting body parts twice a week will yield better results (in theory), you'll have to lower the volume each workout but the total volume should be a bit higher per body part.

[purav91]

After so long of training your body needs more stimuli to continue to grow, thus hitting body parts twice a week will yield better results (in theory), you'll have to lower the volume each workout but the total volume should be a bit higher per body part.

Thnk you ! I'll try this out then let's see how well it works for me !

[marcus300]

I'm building tissue primarily ! Could you suggest a plan for me please ! Or should do 3 on 1 off day like khazima said !

No I am believer that HIT if done correctly will yield far better results but everyone is different and you have to try many different styles and see which one your body responds best to. I think training the body once per week is enough if you do it correctly in the first place. Please check out the link I provided it will give you the tools to seriously train to the extremes which will give you remarkable results.

[purav91]

No I am believer that HIT if done correctly will yield far better results but everyone is different and you have to try many different styles and see which one your body responds best to. I think training the body once per week is enough if you do it correctly in the first place. Please check out the link I provided it will give you the tools to seriously train to the extremes which will give you remarkable results.

Thank you marcus ! and I'll surely go through the link as soon as I'm home !