How is this workout?

[viciouspoultry]

My primary goal is to gain muscle/mass. I plan on starting the workout next week and I am open to suggestions. Also I will be doing HIIT between 3 to 4 days a week as well (10-100 yard sprints or so)

Monday (Chest + Shoulders)
Bench Press( 3x3, 3 warm up)
Incline Bench(3x3)
Dumbell Press(3x3)
Military Press(3x3, 2 warm up)
Dumbell Laterial Raises(3x3)

Tuesday(Legs)
Squat(3x3)
Front Squat(3x3)
Leg Press(3x3)
Standing Calf Raises(3x3)
Seated Calf Raises(3x3)

Thursday(Back + Abs)
Dead Lift(3x3, 1 warm up)
Chin-ups(3x3)
Seated Pulley Rows(3x3)
Forward Crunches(3x20)
Reverse Crunches (3x20)
Leg Raises(3x 20)

Friday(Arms)
Barbell Curl (3x3)
Lying Dumbbell Ext (3x3)
Dumbbell Curls (3x3)
Close-Grip Bench Press (3x3)
EZ-Bar Curl (3x3)
Straight- Bar Pushdowns (3x3)

Thanks

[randym2690]

nah man trust me i went through the same shit heavy weight small reps but think that works if you wanna lift heavy weight not if u wanna gain muscle you have to stick and train for hypertrophy( muscle building) and thats a strict 6-12 reps and stick to full body days if i was you i would try this

monday,wens, friday 6-12 reps
squat
stright leg deads
walking lunge
bench 3 sets
inc bench 3 sets
pull ups body weight if to easy load up a belt
bent over row
militarys
reverse fly or post delt raise
body weight or weighted dips
inc curls
hammers

core work bridges back extensions crunch supermans side bridge

i would exchange different things mabye step ups and front squats you know just different things an shoot for 30-90 seconds rest. big compound movments give biggest change in hormone balance

just my .02

[eatrainrest]

thers no proven rep range for hypertrophy bro.. just throwing it out there