Mass Workout

**Vigo311** · 04-06-2002, 03:12 PM

I need a new mass workout to do. Does anyone have a good one for 3-4 times a week?

**BOUNCER** · 04-07-2002, 05:35 AM

Whats your old one like, plus your diet and recovery periods. How old are you and whats your training experience. Are you currently using AAS, have you done so in the past or do you intend doing this natural ?.

**Vigo311** · 04-07-2002, 08:27 AM

I'm 22 years old, I'm 5'10 and 200lb I'm been training for 4 years and I'm on AAS right now. My diet is eat every thing I can and I try to eat every three hours. My old mass workout was
Monday Chest and triceps
Wednesday legs and delts
Friday back and biceps

3 to 4 workout for each body part
3set with6-8 reps

**SouthbeachDreams** · 04-07-2002, 09:28 AM

Hey Bro I'm 5'10" , 200 also, been training around 5yrs

Here's a common one

Mon Chest
Tue Back
Wed OFF
Thur Legs
Frid Shou
Sat off
Sun Arms

3 exercises per body part
3-4 set of 10-8-6 or 10-6-4

**Nate_Dog** · 05-04-2002, 07:21 AM

Originally posted by Vigo311

Monday Chest and triceps
Wednesday legs and delts
Friday back and biceps

3 to 4 workout for each body part
3set with6-8 reps

I personally break back up...
Front delt on chest days (As front delt is used in many chest exercises)

Side and Rear on Back Days.(as Read delt is used in many back exercise)

**postel** · 05-05-2002, 01:27 PM

Mon Back
Tue Chest
Wed OFF
Thur Legs
Frid Shou
Sat off
Sun off

That split will give you time to recover. Lift heavy, always heavy. use forced reps, partials and negatives they'll make you grow. If you lift heavy on shoulders, chest and back their is goin to be no point in working your arms seperatly, they'll grow on their own.

**xxxl83** · 05-05-2002, 05:05 PM

check out westside barbell clubs methods read the articles at www.elitefts.com without a doubt you will put on size and also gain alot of stregnth!

**Tapout** · 05-05-2002, 11:59 PM

xxx183 knows his shit
you want to get big you got to get strong---side effect will be size
i was training 4 to 5 days a week and stuck at 220 area for almost 2 years then a year and a half ago i started power lifting again following a 80% power traing usuing a lot of west side tecniques with a 20% body building routine and training 3 days a week --and i am 5-10 and 240 now with 19" arms cold and getting lean.
i dont have genitic size i started training at 19 years old and 151 lbs, it took me 10 years to get to 220 and less than 2 to get to 240 with this program.

**Nate_Dog** · 05-06-2002, 02:41 AM

PLease post the PL program.. my computer will not open the page.

THX!

**Vigo311** · 05-06-2002, 11:51 AM

HOW THIS FOR A WORKOUT
MON CHEST,TRICEPS
TUE LEGS
WED OFF
THUR SHOULDER
FRI BACK,BICEPS

**Tapout** · 05-06-2002, 11:24 PM

looks pretty good the only thing i would do different is chest and shoulders on mon and arms on thurs with back and traps teus and legs on fri
but you can keep it like it is with shoulders on mon with chest and arms on thurs and traps with back on fri