Is this a decent mass workout

[EMUbeast25]

Age 22, weight 205. bodyfat 14%
Mon- Chest/triceps

Barbell Bench press- 140x10 160x8 180x6 200x4
Barbell incline press-90x10 110x8 130x6 150x6
Dumbell Declines- 60x10 65x8 75x6
Dumbell flyes- 30x10 35x8 40x6
Tricep pushdowns- 50x8 70x10 80x8 90x6
lying tricep extensions- 60x15 70x10 80x8 90x6

Tuesday-Legs, biceps
Squats- 90x10 140x8 160x6 180x4
Hack squats- 90x10 110x10 130x10 180x10
Seated leg extensions- 100x10 120x10 140x10 160x8
Seated calf raise- 180x15 205x10 250x8 275x8
standing calf raises- 100x15 110x10 140x8 160x8
Donkey calf raises- 200x15 240x10 280x10
Standing barbell curls- 20x10 30x8 40x6 50x6
Standing dumbell curls- 30x10 30x10 35x10 35x10
Incline Dumbell curls- 35x8 35x8 35x8 40x6

Wednesday- Back
Deadlifts- 90x10 140x10 160x6 200x6
Barbell rows- 50x12 70x10 90x8 110x6
lat pull downs(close grip) 130x10 160x10 190x8 220x6
seated rows- 100x10 140x10 170x10 190x10
Tbar rows-70x12 80x10 100x8 120x8
Dumbell lats- 20x10 20x10 25x8 25x6

Thursday- Shoulders
Barbell raise to chin-20x12 40x10 60x8 70x6
Behind the neck press- 35x10 45x8 60x8
Seated dumbell (aka Arnolds) 40x10 45x10 50x8 60x8
Machine shrugs- 90x12 140x10 190x8 240x8
Barbell shrugs- 90x12 140x10 190x8 240x8

Friday-Legs repeat, and some bicep work.

This is my current workout routine. I do abs 3 days a week. I'm not currently doing any cardio. Is this a decent mass workout? my diet is as follows

10am 3 scrambled eggs, wheat bread toast, 2 scoops of whey protein.

1pm. 1 mass XXX meal shake.

3pm. 12inch Chicken teryaki sub from subway.

5pm. (pre workout Mass XXX shake)

6pm ( workout)

7:15pm 2 scoops whey protein

9pm subway 12 inch chicken teryaki sub.

For the most part this is my diet. I eventually would like to compete however I would like to get bigger, and currently I am not taking any steroids. I am however looking into those, I just want to do it with someone who knows what they are doing. Any advice or pointers on my workout? Feedback is appreciated. Another note, Im not seeing any results from my biceps. Wonder what is going on.

[boondockSAINT]

That's a lot of sets. I had some of my best mass gains by doing a simple 3-day split, 5x5 routine. It went something like this:

PUSH
Flat Bench 5x5
Close-Grip Bench 5x5
Military Press 5x5

PULL
Deadlifts 5x5
Bent Barbell Rows 5x5
Weighted Pullups 5x5
Curls 5x5

LEGS
Squats 5x5
Stiff-Legged Deadlifts 5x5
Calf Raises / Lunges if Necessary

Not that you have to do this routine, but some things that jump out to me about your routine are there are too many sets, there is no way you should be doing legs twice, you workout heavy 5 days in a row, etc.

You may like all of the exercises that you do on a particular day, ie. back day, but if thats the case then pick 2-3 a week and alternate exercises every week.

Just my .02. I'll leave your diet for the diet forum, but it doesn't look like enough calories for "mass". Try fitday.com to see how much you are eating.

[EMUbeast25]

i find it hard to believe that from a 3 day split, and only doing 3 different exercises you can have good mass gains. Im a newbie to roids, and have been working out seriously for a year, but played with wieghts when i was 16, and have never heard of great gains from a 3 day split, and especially from 3 workouts.

[kaberle_15]

You aren't giving your legs time to rest and grow working them twice a week 3 days apart, you must be lacking biceps and you will never have them grow if you keep killing them 3 times a week (including back day). I would train each bodypart once a week, I think you are slighty overtraining now also you might want to allocate your rest days better and not just take the weekend off. Good luck doing all those squats and doing deads and rows for back the NEXT day, try to keep back and leg day as far apart as you can. Overdoing calves in one day too those are the only muscles I would train twice a week in smaller doses.

Your routine is not a good one for mass because you aren't giving your muscles time to rest and repair = no growth. You don't have the proper diet for growth either but the good thing is there is a whole diet section to help you. You also are not ready for aas so don't even consider it until you have trained well for a few more years.

Hope this helps you

[EMUbeast25]

so should legs/bicep day start off on monday instead of tuesday? And then back day on thursday?

[kaberle_15]

so should legs/bicep day start off on monday instead of tuesday? And then back day on thursday?

How about something like this:

mon back
tues chest
wed off
thurs legs
fri shoulders
sat arms
sun off

[ottomaddox]

You need rest to grow, as well as proper nutrition, not more sets. I would split up the routine and put a couple of rest days in that schedule of yours. You are boardering on overtraining and that may be why you are slow to gain and questioning the validity of your workout program.
Peace,
CR

[EMUbeast25]

Alright Kaberle, ill take your word for it. Ill change a few things with my routine. Now, as for the sets, and workouts themselves, do i keep those the same? You said to split up your calf workouts. What different days do you do those? And for cardio? im trying to get bigger, but how often should i do cardio?

[kaberle_15]

Some of your workouts are overkill.....keep things simple train your larger muscle groups with 3-4 exercises 4 sets each.....smaller like tri's and bi's only need 3 exercises each once a week. Do calves twice a week split with a few days inbetween. Do cardio just to keep your heart healthy low intensity 2-3 times a week...or none whatever you wish but the biggest factor whether you will gain weight or not is DIET

Train as much as you want but without the proper diet you wont put on an ounce.