Thoughts on this routine

[SP1]

What up fellas. Im trying to gain somelean mass;naturally. So I am really workingon my recovery. I am taking amp02 and RawMcc and Multi. What do ou guys think of this routine.

Monday & Friday: I will do about 4 sets warm uponflat bench(12,10,6,3) then I will do 1-2 working sets 8-12 reps

Barbell bentover rows:1-2 sets8-12 reps

Front military press, standing. 1-2 set, 8-10 reps

Barbell curls 1-2 set 8-10 reps

Close grip bench or skul crushers 1-2 sets, 8-10 reps

Wed. Legs

Squats (same warm up as bench) 1 set 8-10reps. 1 set 12-20 reps

Deadlifts 1-2 set 8-12 reps

Lunges1-2 sets 8-12 reps

Romanian Deadlifts 1-2 set 12-20 reps.

Calves 3 sets 8-12 reps

I will do upperbody M and F and lowerbody on Wed. The following week do lower body m and f and upperbosy wed.

What do you guys think? Anyone done something like this. I am looking for lean muscle. Cardio will be done after workout in form of sprints or hitting the bag! and days in between will be completely off! Maybe go for a walkor hike!Thank you!

[Kale]

No chest ?

[SP1]

Also I am 30. Been training for 11 years. Currently t 165 9-10%bf at 6'0. Would like to be at 175-180 same bf.

[SP1]

Flat bench press. Other week maybe incline instead of flat. Just one exercise per upperbody part

[Kale]

Sure it will work but it better be balls to the wall workouts

[SP1]

Any suggestions. Would something work better? I have 7 weeks and I am gonatry to shoot for 2lbs a week! I always go balls tothe wall. I am panning to do 8-12 reps. Every week trying to get one more rep in. If i do 12 then I go up in weight!

[Kale]

Why three days ? Can you do four ? Like Mon Tues, Thur, Fri with Wed and the weekend off ?

[Kale]

By the ways, congratulations you were my 11,000 th post

[SP1]

guess I could. How would I brake it up. Upper/lower rest wed then upper/lower rest weekend?

[SP1]

Would there be enough rest there for recovery?

[Kale]

Would there be enough rest there for recovery?

Sure there would you would still only be hitting one body part once a week. This is how I would (and do) do it.

Mon Chest
Tues Back
Wed Off
Thur Shoulders
Fri Legs

I dont do arms but if you want to work that in you can do biceps with chest and triceps with Back

[SP1]

The other way I would be doing upperbody twice in one week and legs twice thenext and so on. Andif I were to do one body part a day could i still do only 1-2 sets?

[SP1]

SO if i were to only do chest you thnk I could only do lets say 1-2 sets of bench and I'd be good?

[SP1]

congrats on the 11,000th post.

[Kale]

The other way I would be doing upperbody twice in one week and legs twice thenext and so on. Andif I were to do one body part a day could i still do only 1-2 sets?

Depends how you respond. I have a good friend who does a full body workout once a week. He does like three warm up sets and only one set to failure per body part and only once a week. The guys is a farking monster. This however does not work for me at all. I need at least three exercises per body part with four sets per exercise to get the most out of a workout. You have to try different things and see what works for you. There will be guys like me telling you to do this and that, but at the end of the day you have to work it out for yourself and this will take trial and error

[Kale]

SO if i were to only do chest you thnk I could only do lets say 1-2 sets of bench and I'd be good?

Sure as long as you had two good warm up sets first and then the last two to total failure

[SP1]

Got it. I am gona try it. I seem to need recovery time. The last time I put on a lot of size it was with the max ot program which is similar, not xexact but low number of sets a lot of rest. But then again when I was 19 I did the old 4 exercise per body part. 10,8,6,4 and that worked good to. And I was doing 5 consecutive days resting on weekens. But I was also 19!

[Kale]

Whatever works for you dude. You will know pretty soon when you do the workouts if they are right for you. If you are pumped to the max then that one is a keeper

[SP1]

Thanks Kale.

[Kale]

No Problem, good luck with it and let us know how you go

[Older lifter]

Been reading this thread, i agree with what has been said and just have another idea to throw forward.

There is also the day on day off routine, takes 8 days to work the whole body with 3-4 sets per part.

Just another idea.....good luck mate

[*RAGE*]

Let me know how it works, been having shoulder problems so I have to live through other peoples workout...

[SP1]

I'll keep you guys postedon my progress!! Thank you!