Workout routine.

**audis4** · 11-01-2006, 01:45 PM

I am working on a mass building routine and came up with this (in class

)

Does this look alright? I didn't know when to work lats (and I need big ones bad!!) so I threw it on back/bi's day. Let me know what you guys think!

Monday
Chest
Flat d-bell bench
Incline d-bell bench
Incline d-bell fly's
Flat d-bell fly's
Standing fly's w/ rope
Triceps
Cable pull downs
Skullcrushers
Dips

Tuesday
Legs
Squats
Leg Press
Calf Raise
Leg Raise (seated)
Lunges (weighted)

Wednesday
OFF

Thursday
Back
Deadlift
Cleans
Close Grip Row
Widegrip Row
Pull up's
Lats
D-bells
Pulldowns
Widegrip pull up's
Bi's
Longbar curls
D-bell hammer curls
Double bicep rope curls

Friday
Shoulders
Military Press
Longbar shugs
D-bell fly's (huntched)
D-bell fly's (straight)
Shoulder lifts

Saturday
OFF

Sunday
OFF

On all exercises, I will usually do 3-4 sets of 8.

***perfectbeast2001*** · 11-01-2006, 01:51 PM

looks very similar to my current routine. Good stuff.

**neardark** · 11-01-2006, 01:52 PM

I personnally think that I would switch the tricep and biceps...

Do chest/Bi one day and Lats/tri the other

My opinion though...

Rest seems to be decent to me

**Tein** · 11-01-2006, 02:06 PM

looks good to me, very similar to my setup this cycle too except i have your Thursday and Friday switched.

**godkilla** · 11-01-2006, 03:37 PM

way too many rows and pulls on back day and i dont see shrugs anywhere. id cut back on the volume, but thats just me.

**audis4** · 11-01-2006, 05:21 PM

Originally Posted by perfectbeast2001

looks very similar to my current routine. Good stuff.

Awesome, thanks bro!

Neardark, do you have a reason for chest/bi's opposed to tri's?

What would you change/do for back day?

Thanks for all the input

**zodiac666** · 11-01-2006, 06:17 PM

lats and back are not separate muscles, lats are just one of the big muscles that are included in your back. you've got 8 back exercises, not sure if you train more with volume or intensity but i would cut out 3-4 exercises.

you must be incredible at pull-ups to be able to knock them out as your last exercise, there is no way i could even do 1/2 of a pull-up after my workout.

dead lifts are a great exercise for most people but i have mild scoliosis and pretty much have to do a full squat to pick up the weight without injuring my back so i hardly ever use them. my back workout usually consists of...

wide-grip pull-ups
bent barbell rows
pull-downs
seated cable rows
dumbbell shrugs (high volume)
1 set of some light exercise to really pump a lot of blood in my muscles.

the exercise you are thinking of for shoulders is lateral raises and bent lateral raises, not flyes, flyes are for your chest.

i would add some leg curls to your leg workout, one of the best ways to isolate your hamstrings.

and regardless of what exercises people suggest to you you need to figure out which ones work the best for your body. some exercises work great for some people and for others they are just awkward and dont do much.

good luck

**neardark** · 11-01-2006, 06:21 PM

Well thats my opinion mate,

I usually dont mix extentions (chest or shoulders) with triceps because it makes too much work on your triceps the same day, and you have less power to work your exercises.

Same with tractions (back) and Biceps.

I know that some people would mix them up to put less exercices for not overtraining.

I allready fell my biceps like hell when I do my backday.

My opinion, I respect others, but you asked for it