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  1. #1
    supernatural28 is offline Junior Member
    Join Date
    Sep 2012
    Location
    Canada
    Posts
    51

    My workout routine..

    I just want to know what I should change or add to this program:

    This is basically a strength and mass gain program. This is what I'm doing as of now. And I've been increasing the weight weekly. After couple of weeks the sets will be increased..After that my plan is to keep the same weight and increase the reps from 4-5 to 7. And repeat till I change my workout routine to create muscle confusion. Never cycled and wont be on a cycle anytime soon. I just need to gain at least 10-15 lbs first naturally..I'm trying to accomplish this with low test levels..

    Weakest muscle: Upper leg (specially hamstring) and shoulders along with biceps...
    Strongest features: Calves and glutes.


    Day 1:

    Chest and Arms; Sets x Reps

    Incline Bench Press: 3x5
    Flat Bench Press: 2x5
    Flat Dumbbell Press: 2x6
    Decline Dumbbell Press: 2x6

    Close grip BP: 3x6
    Skull Crushers: 3x6
    (I will add dips..but should I do it before close grip or do it at the end?)
    Bicep Curls: 3x6


    Day 2:

    Back and Shoulders;

    Bent Over Rows : 3x5
    Pull Ups : 2x5
    Single Arm Dumbbell Row: 3x6
    Seated Cable Rows: 3x6
    Barbell Shrugs:3x6

    Military Press: 3x6
    Reverse Flies: 3x6
    Straight Arm Front Raise: 3x6
    (I'd like to add at least one more exercise for shoulders)

    Day 3:

    Legs;

    Squats: 3x6
    Leg Press: 3x6
    Dead Lift:2x6
    Stiff Legged Dead Lift: 3x6
    Standing Hamstring Curls: 3x6
    Standing Calves Press: 3x6



    Critiques Appreciated..
    Last edited by supernatural28; 02-15-2013 at 11:56 AM.

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