a mass routine given to me by my gym owner

Tuesday - Pull:

deadlift 3 x 5
barbell bentover row 3 x 5-8
wide pullups 3 x 8
db rows 3 x 10
incline db curls 3 x 10
rear laterals 2 x 12

Thursday - Push:
flat bench 3 x 5
incline dumbbell bench 3 x 8-10
standing military press 3 x 8
weighted dips 3 x 5-10
 incline triceraptor extensions 3 x 10 
standing laterals 2 x 12

Saturday - Legs/abs

Front squat 3 x 5
Split squat with dumbbells 3 x 10
Leg curls/GHR 3 x 10
Standing calf raise 3 x 10
Hanging leg raises 3 x 15
Weighted crunches 2 x 20


What do you think about this routine? Is it good when pursuing mass (obviously when diet is flawless)?

WTF is a triceraptor, sounds like a dinosaur that does skull crushers 

i like poached eggs


WTF is a triceraptor, sounds like a dinosaur that does skull crushers 

 
HAHAHAHSHSFHAH
 
OP - it's not a bad routine really. I would add in a posterior chain driven compound movement on legs day though, something like Good Mornings or Romanian Deadlifts

OP, sorry for taking the piss, couldn't resist it.
 
I googled triceraptor and it came up with triceratops, which is a dinosaur so made me laugh.
 
Anyway, your routine looks good to me too, I'd just question why there's 2 rowing movements on pull day and 2 bench variations on push day, there's quite a lot of volume there so I'd be tempted to drop one of each myself. Also agree with CK about RDL/good mornings.

thanks mates. triceraptors are cute:
 
http://www.freakingnews.c...-PIGMEO-Pics-53085.asp

i like poached eggs
 
Anyway, your routine looks good to me too, I'd just question why there's 2 rowing movements on pull day and 2 bench variations on push day, there's quite a lot of volume there so I'd be tempted to drop one of each myself. Also agree with CK about RDL/good mornings.

 
but there are only 3 sets of each exercise so I think it'll be okay. and moreover there are only 3 workouts each week and plenty of rest so i believe i will be alright. but if not, ill cut these exercises as you pointed

Why no warmup/stretching mentioned,do your bicep/tricep exercises last on tues/thurs after rear/standing laterals???
Not a lot of direct shoulder work in the workout!!!

hardflex01

i like poached eggs
 
Anyway, your routine looks good to me too, I'd just question why there's 2 rowing movements on pull day and 2 bench variations on push day, there's quite a lot of volume there so I'd be tempted to drop one of each myself. Also agree with CK about RDL/good mornings.

but there are only 3 sets of each exercise so I think it'll be okay. and moreover there are only 3 workouts each week and plenty of rest so i believe i will be alright. but if not, ill cut these exercises as you pointed

 
Good approach, it's a pretty good routine so it's looks like your gym owner has some good knowledge, unlike a lot of the PT's that often seem to give out awful routines.

just letting you know im starting this routine today ; )

thanks again for your responses

EDIT:

i wonder if this warmup routine looks ok for you:

1 x 5 use 40% 5RM
1 x 3 use 60% 5RM
1 x 2 use 80% 5RM
3 x 5 Work sets


for example:

front squat

1 x 5 x 50kg
1 x 3 x 70kg
1 x 2 x 100kg
3 x 5 x 120kg (work sets)

i just dont want to tire myself fromt doing high rep warmups..

Looks OK to me, warmups are very individual, ask 10 people and you'll probably get 10 different answers.
 
All I'd say is do enough to prepare yourself physically and mentally for your working sets but not too much to compromise them, this is different for different people so you may need to experiment to find what suits you best.

Looks good to me, as CK said add in something like RDL's would be good, not essential but a possibility

well said poached,i find 1/2 sets with the bar,then 2 warmups at 60%/80%,then onto working sets,but we are all individuals and its finding what works for YOU fella.just glad you have thought about it and included it in your routine,the majority of people training do little to no warm up work at all,but it is really beneficial also ask your trainer about stretching routines/exercise's??

i like poached eggs


Looks OK to me, warmups are very individual, ask 10 people and you'll probably get 10 different answers.

All I'd say is do enough to prepare yourself physically and mentally for your working sets but not too much to compromise them, this is different for different people so you may need to experiment to find what suits you best.

i ahve very tight hamstrings so i started to do hamstirng stretches after workout. just 3 x 30 sec. and also hanging from a bar.
 
 i am freshly after 1st workout and i did a lot of hard work. feels good. but i feel like i didnt workout biceps enough...but it may be just a delusion. I gave my deadlifts, rows, pullups, db rows 100%

At the moment don't worry about bicep/tricep work as indirectly they are getting a lot of work from the other exercises,same as shoulders fella,I did comment on lack of shoulder work?but they are getting indirect work.
Taking into account it's a mass building routine,just continue add weight when you get the desired reps out and everything will take care of itself.