12 week mass routine

[decaman40]

Its a 4 day split that will go with a cycle of test E 500mg/w and EQ 400mg/w (with a tbol kicker ) All this is what i have come up with once i get out of ankle surgery (in about a month )

Main goals = Arms to 17.5in, chest to 46-48in, weight 200ish BF dont care right now , and legs bigger (since surgery will shrink them)
any input thanks.


Workout #1
EXERCISE

Dumbbell Press - 10,8,8,6 Reps

Bench / Superset Close-grip triceps – 8,8,6,6

Incline- 8,8,6,6 Reps

Fly’s – 8,8,6,6 Reps

Pullovers – 10,8,8,8 Reps

Tricep Pushdowns - 10,8,8,6 Reps

Tricep Dumbbell Press – 8,8,6,6 Reps

Bench Dips - 10,8,8,6 Reps

Abs Weighted Crunch/Leg Raises – 14,14,12,12


Workout #2 (adding deadlift’s)
EXERCISE

Chin Ups – 10,8,8,8 Reps

One Arm Rows – 8,8,6,6 Reps

Medium Seated Rows – 8,8,6,6 Reps

Close Grip Seated Rows – 8,8,6,6 Reps

Pulldowns - 10,10,8,8 Reps

Barbell Curls - 8,8,6,6 Reps

Ez Bar Preacher Curls - 8,8,6,6 Reps

Incline Curls – 12,10,8,8 Reps

Concentration Curls (alter grip) – 10,8,8,6 Reps

Abs Weighted Crunch/Leg Raises – 14,14,12,12

Workout #3 (adding clean n press)
EXERCISE

Front Machine Press – 10,8,8,6 Reps

Incline Rear Laterals – 10,8,8,6, Reps

Arnold Presses – 8,8,6,6 Reps

Front Lateral Raises – 8,8,6,6 Reps

Shrugs – 8,8,8,8 Reps

Upright Rows – 10,8,8,6 Reps

Front Wrist Curl – 16,14,12,10 Reps

Back Wrist Curl – 16,14,12,10 Reps

Abs Weighted Crunch/Leg Raises – 14,14,12,12

Workout #4 (Adding leg press)
EXERCISE

Squats – 10,8,8,6 Reps

Leg Ext – 8,8,8,6 Reps

Leg Curls – 8,8,8,6 Reps

Donkey Calf Rasies – 5x5 (front, Inside, Outside)

Calf Rasies – 8,8,6,6 Reps

[SuperLift]

if ur going for mass then u might wanna kick the eq for something else

[Klimax]

Imho there are too many sets for each muscle groups with the exception of legs.
I would also choose different reps ranges for different excercises.

[decaman40]

why are there to many sets and why should i change rep ranges?

[ottomaddox]

Can you say overtraining, bi-ceps = two muscles, why so many sets???? 16 seems way to excessive, especially after you just finished your back workout where your biceps are working too.
How old are you?

[decaman40]

sorry but when i train my back, i TRAIN MY BACK if you get what i mean, yes my biceps are "working" but to such a minute scale that there is no effect when i train my bi's. I think that you maximize your muscles potential at 4 sets and if you look at all the reps it goes from around 8-6 never passing 10 because that is the range that triggers hypertrophy. But if you add up some one that is doing 3 sets of 10-12 of the same thing it even's out or is even a little higher. Biceps = two muscles???? what are you saying??

[decaman40]

if ur going for mass then u might wanna kick the eq for something else

im going for lean mass, not the dbol bloat or deca bloat where 1/2 your gains are water.

[ottomaddox]

I'm saying that you are overtraining. Period. Way to many exercises for such a small muscle group. You make your gains outside of the gym not in it, get it???????
What are your stats:
Age?
weight?
Height?
Yrs Training?
Pct Knowledge?
Cycle History?
Etc?
Diet w/ macros?

sorry but when i train my back, i TRAIN MY BACK if you get what i mean, yes my biceps are "working" but to such a minute scale that there is no effect when i train my bi's. I think that you maximize your muscles potential at 4 sets and if you look at all the reps it goes from around 8-6 never passing 10 because that is the range that triggers hypertrophy. But if you add up some one that is doing 3 sets of 10-12 of the same thing it even's out or is even a little higher. Biceps = two muscles???? what are you saying??

[IssacNewton]

I find that doing 3-5 reps 5 sets really builds bulk for me. Also generally do 3 exercises per muscle group, maybbe 4 if I am feeling extra energetic.
I have been working out and training for about 15yrs.

[decaman40]

I understand bro, im going to try it out this week and see how it all feels then maybe drop 1 set on an exercise or 2 depending on how it is, I will prob end up droping 1set of dbell tricep press, because today i could not finish all of them. But do you understand how MUCH it takes to overtrain???????? i am giving each muscle group 3-4 days to recover (every muscle in your body does not take more than 72 hours to recover). And not everyone is the same

I'm saying that you are overtraining. Period. Way to many exercises for such a small muscle group. You make your gains outside of the gym not in it, get it???????
What are your stats:
Age?
weight?
Height?
Yrs Training?
Pct Knowledge?
Cycle History?
Etc?
Diet w/ macros?

[decaman40]

I find that doing 3-5 reps 5 sets really builds bulk for me. Also generally do 3 exercises per muscle group, maybbe 4 if I am feeling extra energetic.
I have been working out and training for about 15yrs.

really 3-5 reps? do you get good pumps from that low of reps?

[Klimax]

I find that doing 3-5 reps 5 sets really builds bulk for me. Also generally do 3 exercises per muscle group, maybbe 4 if I am feeling extra energetic.
I have been working out and training for about 15yrs.

Till four reps you train only strength. With 5 reps only IIb fibres.

[Vitruvian-Man]

What are your stats?

[decaman40]

Till four reps you train only strength. With 5 reps only IIb fibres.

do you ever go past the 5rep range into 8-10?

[Klimax]

Of course: different reps range train different kind of fibres.

[decaman40]

i mean when your bulking. So do you only stick to 3-5 when your bulking is what i ment

[Klimax]

Bulking or cutting shouldn't change your training.