New Routine for strength and LBM

[Mackn]

Muscles that are lacking- Chest/Calves. Are the exercises below good to pack on mass? Any other recommendations?

Ex # 1

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 3 rest

Day 4 Rest if need if not day 4 would be day 5

Day 5 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 6 Legs
squats 5x5
leg press or hacks 2x8-10
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 7 rest

Day 8 repeat...

Ex # 2

Day 1 Chest, Shoulders, Triceps
* Incline press - warm-up sets, 1 work set
* Flat flyes - 1 work set
* Millitary press - 1 warm-up, 1 work set
* Lateral flyes - 1 work set
* Rear delt machine - 1 work set
* Tricep pushdowns - 1 warm-up, 1 work set
* Lying tricep extensions - 1 work-set

Day 2 rest

Day 3 Quads, Hams, Calves
* Squats - warm-ups, 1 work set
* Leg press - work set
* Leg extension - work set
* Leg curl - warm-up, work set
* Stiff leg deadlift - work set
* Standing calf raise - work set

Day 4 rest

Day 5 Abs, Back, Bis
* Rope crunches - warm up, work set
* Lat pull down - warm-ups, work set
* Deadlift - warm-up, work set
* Bent-over rows - work set
* Shrugs - work set
* Standing BB curls - warm up, work set
* Concentration curl - work set

Day 6 rest

Day 7 repeat

[Reed]

I would say its a good routine. Try to adjust the incline to a 30 degree angle IMO.

Now sometimes with lagging muscles it can tend to be peoples technique more so than the routine as you say you are about adding mass.

Are you coming all the way down in the chest presses and achieving "optimal" stretch and not locking out at the top in order to achieve more reps. I usually only go about 2/3rds

of the way back up as any more and the delts/triceps are doing the work not the chest. In other words are you achieving maximum contraction over simply moving weight.

Same thing with calves. I see TONS AND TONS of guys with just horrible form on the calve machines. All about pushing the weight or forcing it. Instead, put your MIND to

your MUSCLE and feel the muscle fully stretch at the bottom and full hard contraction at the top.

These types of techniques in all aspects of every body part as made ALL the difference in the world for my goal of being a bodybuilder.

Now if you say you want strength, don't be surprised if you focus on that and don't gain the mass that you wanted

[Reed]

However you do only have one exercise for hamstrings and the same amount of exercises for back as you do arms in Example 1.

Example 2 seems to be all right. Id look into more High Intensity Training if you went that route. Don't let stuff fall behind or you'll send a while catching them up!

[Mackn]

I would say its a good routine. Try to adjust the incline to a 30 degree angle IMO.

Now sometimes with lagging muscles it can tend to be peoples technique more so than the routine as you say you are about adding mass.

Are you coming all the way down in the chest presses and achieving "optimal" stretch and not locking out at the top in order to achieve more reps. I usually only go about 2/3rds

of the way back up as any more and the delts/triceps are doing the work not the chest. In other words are you achieving maximum contraction over simply moving weight.

Same thing with calves. I see TONS AND TONS of guys with just horrible form on the calve machines. All about pushing the weight or forcing it. Instead, put your MIND to

your MUSCLE and feel the muscle fully stretch at the bottom and full hard contraction at the top.

These types of techniques in all aspects of every body part as made ALL the difference in the world for my goal of being a bodybuilder.

Now if you say you want strength, don't be surprised if you focus on that and don't gain the mass that you wanted

I have always been fully exyending my arms on bench, I did chest today and only went up about 2/3 of the way and I got the best pump in my chest and felt a lot les stress on my tris! Great advice