lean mass routine

[nattyboy]

Hows this for a 5 day lean mass routine? (my friend recommended this, he says he got it from some site)
low reps high weight

Monday: Chest
Bench press (1 warm up set of 15 reps) 3x8
Incline dumbell press (1 warm up set of 15 reps) 3x8
Chest dips

Tuesday: Shoulders
Military press 3x8
Side laterals 3x8
Rear laterals 3x8
Shrugs 3x10

Wednesday: Biceps/Triceps
Close grip bench press (1 warm up set of 15 reps) 3x8
Skullcrushers 3x8
Barbell curls 3x8
Incline dumbbell curls 3x8

Thursday: Off

Friday: Back
Deadlift
Barbell row
Chin ups
Seated row

Saturday: Legs
Squats 4x8
Leg press 3x8
Leg extensions 3x8
Leg curls 3x8

Sunday: Off

Abs:
Crunch (3 sets to failure)
Twisting crunches (3 sets to failure)
Leg raises (3 sets to failure)
Calves:


Standing calf raises (4 sets - 10-15 reps)
Seated calf raises (4 sets - 10-15 reps)

[D7M]

what reps and sets?

[nattyboy]

re-edited

[david beads]

I definaely wouldn't workout my chest,shoulders, and triceps all in three days.Personally I like to have some rest in between back and legs as well especially when doiing heavy deadlifts. I would say this is overtraining IMO

[Liftnainez]

I agree.. I dont think you should train Chest then Shoulders and then triceps.. your shoulders are taking a beating..

[novastepp]

from some site?...work chest and shoulder together and do bis and tris in one day if you wish to do it that way. take a couple days off before hitting tris again after chest.
and you have abs and calves listed but when and how often are you doing them?

[nattyboy]

wat do you guyz think of this one, it was recommended to me by a member of this forum.

Monday: Chest, Tris & Shoulders - Flat medium bench, Dips, Flyes, Military presses, Upright rows, Skulls, Shrugs

Tuesday: Heavy Calf..light abs: Calves & abs - seated calf raises, Leg-raises

Wednesday: Quads & glutes - Squats, Lunges, Leg-extensions

Thursday: Light Calf; Heavy Abs: Calves & abs - Standing Calf-raise; Stability ball


Friday: Back, Hamstrings & Biceps - Deadlifts, Ham curls, Underhand rows, Pullups, Barbell curls, Incline dumbell curls, Hammer Curls

Generally 3 sets for each exercise apart from squats, calves and deadlifts which is 4. 15 reps for quads, 20 reps for calves, 20 reps for abs, the rest 8 reps