Mass Workout Please Comment

[kian1980]

Hi guys what do you think of this mass workout i have put together, Do you guys think it is ok as it is or would you change any of the sets, reps or even change any of the exercises, all advice appreciated.

Here is the workout :

Mon - Chest & Biceps

Chest

Incline Smith Machine Press
3x 12,10,10

Flat Dumbbell Presses
3x 12,10,6

Cable Cross Over
3x 10

Biceps

E-Z Curl Barbell
4x 15,12,10,10

Preacher Curls
3x 15,12,10

Alternate Dumbbell Curls
3x 10,10,7

21’s
3x 21

Tue - Off

Wed - Shoulders & Triceps

Shoulders

Side Laterals
3x 15,12,8

Seated Dumbbell Shoulder
Presses
3x 15,12,8

Rear Delt Flies
3x 15,12,8

Front Raises
3x 15,12,8

Shrugs
3-4x 21

Triceps

Single Arm Cable
Pushdowns
3x 10

Machine Dips
3x 15,12,10

Rope Pushdowns
3x 17,14,12

Skull Crushers
3x 10

Thurs - Off

Friday - Back

Back

Wide Grip Chin ups
4x 15,12,10,7,-drop set

Single Arm Dumbbell Rows
3x 15,12,10

Wide Grip Pulldowns
4x 15,12,8,6,-drop set

Bent-Over Barbell Rows
3x 12,10,8

Barbell Deadlifts
3x 10,10,6

Seated Cable Rows
3x 12,10,8

Sat - Legs

Legs

Hamstrings

Lying Leg Curls
3x 15,12,10

Quads

Leg Press
3x 15,12,10

Squats
3x 15,12,10

Seated Leg Curls
3x 15,12,10


Calfs

Standing Calf Raises
3x 21

Seated Calf Raises
3x 21

Sun - Abs

Abdominals

Hanging Leg Raises
2x 25,20

Roman Chair Sit-ups
2x 15

Cable Crunches
3x 15

Kian1980

[Bossman]

You've got:
Mon- chest and bis
Tues-off
Weds-shoulders and tris
Thurs-off
Fri- Back
Sat-Legs
Sun-abs

I would want more time between chest and shoulders tris, and also more time between back and legs. Legs after back day is a recipe for disaster, and your routine looks tough(good).

How about:
Mon- chest/bis
Tues-off
Wed-Back
Thurs or Frid-Shoulders/tris
Sat- legs
Sun-abs

Your workout looks pretty thorough. You're going to need time to recover. This split gives you more time between bodyparts.

[kian1980]

Thanks cgb6810 great advice will def take that split routine on board

Kian 1980

[ranging1]

You've got:
Mon- chest and bis
Tues-off
Weds-shoulders and tris
Thurs-off
Fri- Back
Sat-Legs
Sun-abs

I would want more time between chest and shoulders tris, and also more time between back and legs. Legs after back day is a recipe for disaster, and your routine looks tough(good).

How about:
Mon- chest/bis
Tues-off
Wed-Back
Thurs or Frid-Shoulders/tris
Sat- legs
Sun-abs

Your workout looks pretty thorough. You're going to need time to recover. This split gives you more time between bodyparts.

good split, agree

[Bossman]

Good luck Bro, eat big, train hard and grow like a weed!

[stpete]

You've got:
Mon- chest and bis
Tues-off
Weds-shoulders and tris
Thurs-off
Fri- Back
Sat-Legs
Sun-abs

I would want more time between chest and shoulders tris, and also more time between back and legs. Legs after back day is a recipe for disaster, and your routine looks tough(good).

How about:
Mon- chest/bis
Tues-off
Wed-Back
Thurs or Frid-Shoulders/tris
Sat- legs
Sun-abs

Your workout looks pretty thorough. You're going to need time to recover. This split gives you more time between bodyparts.

Exactly. x3

[Machdiesel]

I HATE CHEST/BI'S IN THE SAME DAY!!! I never feel like I am 100 percent on my back workout becuase my Bi's are still recovering. If it works for you I guess go for it but its def not for most people. For natural Lifters wanting to gain mass The Iron Man HiT has been a favorite. It gets the most work in within the shortest amount of time. You will see great stength gains starting in week 1 which will bring the biggest/fastest weight gains. If you wanna do a traditional once a week workout Id say go with something like Mon-chest/tri Wed- Back/Bi Fri-Shoulder/legs. It really depends on what you prefer, but like i said the Iron Man has been used bye many members and has yielded great results. It is in the stick above called VARIOUS TRAINING TECHNIQUES, its the 2nd to last workout

[Bossman]

I HATE CHEST/BI'S IN THE SAME DAY!!! I never feel like I am 100 percent on my back workout becuase my Bi's are still recovering. If it works for you I guess go for it but its def not for most people. For natural Lifters wanting to gain mass The Iron Man HiT has been a favorite. It gets the most work in within the shortest amount of time. You will see great stength gains starting in week 1 which will bring the biggest/fastest weight gains. If you wanna do a traditional once a week workout Id say go with something like Mon-chest/tri Wed- Back/Bi Fri-Shoulder/legs. It really depends on what you prefer, but like i said the Iron Man has been used bye many members and has yielded great results. It is in the stick above called VARIOUS TRAINING TECHNIQUES, its the 2nd to last workout

The problem with a split like this is on chest day, you're pre exhausting your tris with compound chest movements. Then when you are done with chest and start training tris, you can't use as much weight as you could if your tris are fresh. Same goes for Back and bis. You won't be able to use the same weight on bis because you pre exhausted them with back. You'll get better growth if bi's/tri's are fresh when you train them with proper weight.