Need a 3 day routine to gain mass and muscle.

I currently go to the gym on monday, wednesday and saturday. For about an hour and a half.

My current routine is this:
dumbell shoulder press (standing) (12.5kg) 
shrug (12.5kg) 
dumbell bench press (15kg) 
dumbell fly (10kg) 
bicep curl (12.5kg) 
dumbell sidebend (10kg) 
50 sit ups 

.. and is in serious need of a refurbishment.

They have loads of resistance machines, 3 benches and a complete rack of dumbells however no barbell.

I am taking 3 tablets of creatine 90mins before workout and reflex whey 3 times a day on workout days.

any ideas for a new routine?

You got nothing for legs or back mate. Try something like frankies mass building routine. All reps 5x5. Done this myself dont be tempted to add any more exercises . Hope this helps
 
 
Monday
 
Bench
incline bench/shoulder press
dips
 
 
wednesday
 
Deadlifts
Rows
Pull/chin ups
 
Saturday
 
Squats
sldl(straight legged deadlift)
Lunges
Abs
 

Sounds good, but how am i supposed to perform squats and deadlifts with dumbells?

Are you sure those few gym exercises are enoughh? seems so little to complete in my normal 1hr and a half training period.

Thanks for the help pal.

Dumbbell squats

Dumbbell Deadlifts

Dumbbell Straight Leg Dead Lifts

Find a better gym barbells are a must.

Until you find one, you could try squatting with a dumbell in each hand and doing a sumo deadlift with a single heavy dumbell held in both hands.

But seriously, find a real gym :-)

squats and deads are easy with dumbbells although a gym with barbells would make things much easier.

As for putting on size and muscle its a large part down to the diet and rest you get.
Whilst at the gym you are just breaking down the muscle and the diet and rest will build them back up and make them bigger a stronger.

A 3 day split based around lots of compounds and maybe a few isiolations is pretty much spot on for most trainers.

I agree with naththebeast

Aveleyman27


You got nothing for legs or back mate. Try something like frankies mass building routine. All reps 5x5. Done this myself dont be tempted to add any more exercises . Hope this helps
 
 
Monday
 
Bench
incline bench/shoulder press
dips
 
 
wednesday
 
Deadlifts
Rows
Pull/chin ups
 
Saturday
 
Squats
sldl(straight legged deadlift)
Lunges
Abs
 

Bench press, Press and dips at the same workout? You kill your shoulders, and your Press will f**k up after a heavy Bench Press. Same thing about Deadlifts and Rows (killing your lower back).

I reviewed my routine what do you guys think?

Monday

Dumbbell Bench Press
Dumbbell Shoulder Press
Shrug
Bench Dip

Wednesday

One-arm row
Chin up
Hammer curl
Dumbbell Romanian Deadlift

Saturday

Dumbbell Squat
Dumbbell Lunge
Clam (abs)
Machine Leg extensions x2
Bent over row

All 5x5 sets.

What do you think? (:

galsh

Aveleyman27


You got nothing for legs or back mate. Try something like frankies mass building routine. All reps 5x5. Done this myself dont be tempted to add any more exercises . Hope this helps


Monday

Bench
incline bench/shoulder press
dips


wednesday

Deadlifts
Rows
Pull/chin ups

Saturday

Squats
sldl(straight legged deadlift)
Lunges
Abs

Bench press, Press and dips at the same workout? You kill your shoulders, and your Press will f**k up after a heavy Bench Press. Same thing about Deadlifts and Rows (killing your lower back).

What are you on about mate? I am actually baffled by this comment. You're saying nobody should do both Deadlifts and Rows in their back workout? They should just choose one or the other? And you think doing 3 push exercises is too much? Are you for real?

OverkillGB


I reviewed my routine what do you guys think?

Monday

Dumbbell Bench Press
Dumbbell Shoulder Press
Shrug Drop these. They work your traps, which are in your back, so if you must do them do them on Wednesday, but imo they are a useless exercise and your traps get hit sufficiently from deadlifting and rowing exercises.

Bench Dip These aren't that great, what you want to be doing is full body dips. Does your gym have any handles for doing these?

Wednesday

One-arm row
Chin up
Hammer curl Do these last
Dumbbell Romanian Deadlift Do these first

Saturday

Dumbbell Squat
Dumbbell Lunge
Clam (abs)
Machine Leg extensions x2
Bent over row Drop these, they are a back exercise you just did rows on Wednesday

All 5x5 sets. Personally I would always favour 3 x (8-10) rather than 5x5, low reps = strength, higher reps = size. But others might disagree

What do you think? (:

Other than those changes, not a bad routine mate! Get cracking!

Could you elaborate on full body dips like a video or whatever can't seem to find anything on youtube pal?

If I get rid of shrugs on monday's that will only leave 3 exercises surely I need another one? 

Dips: http://www.exrx.net/WeightExercises/PectoralSternal/WtChestDip.html (minus the 'weighted' part)

Throw in a few sets of Incline bench press on Monday instead of the shrugs

OverkillGB


I currently go to the gym on monday, wednesday and saturday. For about an hour and a half.

My current routine is this:
dumbell shoulder press (standing) (12.5kg) 
shrug (12.5kg) 
dumbell bench press (15kg) 
dumbell fly (10kg) 
bicep curl (12.5kg) 
dumbell sidebend (10kg) 
50 sit ups 

.. and is in serious need of a refurbishment.

They have loads of resistance machines, 3 benches and a complete rack of dumbells however no barbell.

I am taking 3 tablets of creatine 90mins before workout and reflex whey 3 times a day on workout days.

any ideas for a new routine?

Change it to this:
 
day 1 - chest, bis.
day 2 - back, tris.
day 3 - legs, shoulders

OverkillGB

If I get rid of shrugs on monday's that will only leave 3 exercises surely I need another one? 

You surely dont , no .

Concentrating on 3 excercises will be more beneficial imo than adding more excercises in your case.

How would I organise my routine into
day 1 - chest, bis. 
day 2 - back, tris. 
day 3 - legs, shoulders 

layout?

bigjack

OverkillGB


I currently go to the gym on monday, wednesday and saturday. For about an hour and a half.

My current routine is this:
dumbell shoulder press (standing) (12.5kg) 
shrug (12.5kg) 
dumbell bench press (15kg) 
dumbell fly (10kg) 
bicep curl (12.5kg) 
dumbell sidebend (10kg) 
50 sit ups 

.. and is in serious need of a refurbishment.

They have loads of resistance machines, 3 benches and a complete rack of dumbells however no barbell.

I am taking 3 tablets of creatine 90mins before workout and reflex whey 3 times a day on workout days.

any ideas for a new routine?

Change it to this:
 
day 1 - chest, bis.
day 2 - back, tris.
day 3 - legs, shoulders

dont you find it better to do triceps on chest day and biceps on back day mate?  as you use triceps when benching and biceps when doing rows /deads ect ?

davec05lfc

bigjack

OverkillGB


I currently go to the gym on monday, wednesday and saturday. For about an hour and a half.

My current routine is this:
dumbell shoulder press (standing) (12.5kg) 
shrug (12.5kg) 
dumbell bench press (15kg) 
dumbell fly (10kg) 
bicep curl (12.5kg) 
dumbell sidebend (10kg) 
50 sit ups 

.. and is in serious need of a refurbishment.

They have loads of resistance machines, 3 benches and a complete rack of dumbells however no barbell.

I am taking 3 tablets of creatine 90mins before workout and reflex whey 3 times a day on workout days.

any ideas for a new routine?

Change it to this:

day 1 - chest, bis.
day 2 - back, tris.
day 3 - legs, shoulders

 
Its all down to personal preference and what works for you and your body but imo if you do triceps on chest day and bis on back day your arms are that pumped from the chest/back worked that you cant put much into it, this way you are working a fresh muscle which in turn you can put 100% effort into it + maximum growth.
dont you find it better to do triceps on chest day and biceps on back day mate?  as you use triceps when benching and biceps when doing rows /deads ect ?

biceps on chest day, and tris on back day = arms get worked more often

some people do better from the increased frequency for smaller bodyparts like arms or calves (I do)