Does this workout really work?

[Jake0481]

I'm wanting to gain mass and I would like a good workout. Is this one any good?

Eight-Day Training Cycle: One day training, one day rest
(One day on, one day off)
Day 1: Chest, biceps
Bench presses 3 sets 6- 8 reps
Incline bench presses 2 sets 6- 8 reps
Dips with added weights 2 sets 8-10 reps
Barbell curls 3 sets 6-10 reps
Dumbbell curls 2 sets 6-10 reps

Day 3: Thighs
Squats 3 sets 6-10 reps
Leg presses 2 sets 8-10 reps
Leg curls 2 sets 8-10 reps

Day 5: Shoulder, triceps
Presses behind neck 3 sets 6- 8 reps
Upright row 2 sets 8-10 reps
Side laterals 2 sets 8-10 reps
Lying triceps presses 3 sets 6-10 reps
Triceps pulley pushdown 2 sets 8-10 reps

Day 7: Back. calves
Chins with added weight 3 sets 8-10 reps
Lat pull to neck 2 sets 8-10 reps
Barbell bent-over row 2 sets 6-10 reps
Seated cable row 2 sets 6-10 reps
Standing calf raise 3 sets 8-12 reps
Seated calf raise 2 sets 8-12 reps

Read more: http://www.steroid.com/bodybuilding_...#ixzz1Lvv0AZhs
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In high school I wrestled and our workouts were all cardio/conditioning full body workouts and I've been in the Marines for over 10 months now and I've pretty much stuck to the same workout. I'm in great shape and pretty lean, but I would like to start gaining some muscle mass.

[auslifta]

Looks good to me, I would drop the behind the neck movements. They are no good for you.

I like dumbell presses instead of barbell bench press. Bi's could start with barbell 2 working sets, then hammer curls 2 working sets., then finish with reverse grip cable curls.

Add hamstrings on day 3, maybe some stiff legged deads, or hamsting curls. Keep movement really slow 4 sec positive 2 sec static and 4 sec negative. I personallylike squats in the 14-18 rep range, figue out what suits you best.

Goodluck and dont underestimate the importance of a proper diet.

[auslifta]

Oh add dead lifts as first exercise on day 7

[Jake0481]

Thanks for everything