is this a good routine to build mass for a beginner?

here's my routine, let me know what you think.

Monday - Pull
Deadlifts - 4 sets x 6 reps
Barbell rows - 3 sets x 6 - 10 reps
Weighted pullups - 3 sets x 6 - 10 reps
Barbell curls - 3 sets x 6 - 10 reps

Wednesday - Push
Flat bench press - 4 sets x 6 - 10 reps
Incline bench press - 3 sets x 6 - 10 reps
Military press - 4 sets x 6 - 10 reps
Dips - 3 sets x 6 - 10 reps

Friday - Legs
Squats - 4 sets x 6 - 10 reps
Lunges - 3 sets x 6 - 10 reps
SLDL - 3 sets x 6 - 10 reps
Standing calf raises - 3 sets x 6 - 10 reps

yes Not bad a routine low volume and low sets. However You need more for your shoulders. You are doing 10 sets for Chest, Back and Legs which is good just about right. 3 sets for arms. again good But you are only doing 4 sets for shoulders. I would add 3 sets of side laterial raises to your military presses giving you 7 sets for delts. Good routine then.

As above, I would like a bit more work on the shoulders, an isolation exercise such as lateral raises would be good.

And personally I would either make the dips, narrow dips, to place more emphasis on triceps, or have a direct tricep exercise such as skullcrushers instead.

angelfan


yes Not bad a routine low volume and low sets. However You need more for your shoulders. You are doing 10 sets for Chest, Back and Legs which is good just about right. 3 sets for arms. again good But you are only doing 4 sets for shoulders. I would add 3 sets of side laterial raises to your military presses giving you 7 sets for delts. Good routine then.

arent i getting some good shoulder work doing flat and incline bench press? as a beginner are lateral raises beneficial for me?

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As above, I would like a bit more work on the shoulders, an isolation exercise such as lateral raises would be good.

And personally I would either make the dips, narrow dips, to place more emphasis on triceps, or have a direct tricep exercise such as skullcrushers instead.

would i be getting enough tricep work from the pressing?

ive been on starting strength (5x3 strength routine) for 3 months and ive got great strength increases but not much hypertrophy, thats why i come across as a bit critical of any isolation or over training. but im here to learn.

also as ive been on that strength training routine and im used to recording the weight i lift. In isolation exercises such as skullcrushes how would i progress? as i dont lift much on that exercise do i increase reps? or just try to increase weight every week?

Basically No. Flat and incline bench press place a big strain on your Front Delts and very little on your side delts thats why you need a isolation exercise like laterial raises to the side to finish off your delts after your military presses.

If you continue as you are you will build up a big chest and large front delts and IMO your side delts will be lagging behind all for the sake of doing 3 x laterial raises after your shoulder press. ????

angelfan


Basically No. Flat and incline bench press place a big strain on your Front Delts and very little on your side delts thats why you need a isolation exercise like laterial raises to the side to finish off your delts after your military presses.

If you continue as you are you will build up a big chest and large front delts and IMO your side delts will be lagging behind all for the sake of doing 3 x laterial raises after your shoulder press. ????

ok. should i keep the dips? or should i do side laterals after the military press then do dips? what about skull crushers?

what about this:

Monday - Pull
Deadlifts - 4 sets x 6 reps
Barbell rows - 3 sets x 6 - 10 reps
Weighted pullups - 3 sets x 6 - 10 reps
Barbell curls - 3 sets x 6 - 10 reps

Wednesday - Push
Flat bench press - 4 sets x 6 - 10 reps
Incline bench press - 3 sets x 6 - 10 reps
Military press - 4 sets x 6 - 10 reps
Side laterals - 3 sets x 6 - 10 reps
Skull crushers - 3 sets x 6 - 10 reps

Friday - Legs
Squats - 4 sets x 6 - 10 reps
Lunges - 3 sets x 6 - 10 reps
SLDL - 3 sets x 6 - 10 reps
Standing calf raises - 3 sets x 6 - 10 reps

I wouldnt change this routine at all.  Your a beginner you dont need to be worrying about 'polishing off' areas, just make sure your hitting the compounds in your routine.  Once you get big then you can start picking out points you feel are weak and customizing the routine around this....  The body tends to grow in proportion anyhow so u may find that military presses are plenty.  Laterals at such an early stage are a waste of time in my opinion.  Stick to heavy compounds.

yep your second routine is spot on IMO i think ignoring lateral raises is wrong. You may as well just do bench press and ignore incline presses if you want to go down that road. Your Delts are made up of 3 muscles so IMO you need more than one exercise to fully work them.

Adding 3 sets of lateral raises IMO will do more good than harm remember you are only doing 7 sets in total for your delts which isnt a great deal.

angelfan


yep your second routine is spot on IMO i think ignoring lateral raises is wrong. You may as well just do bench press and ignore incline presses if you want to go down that road. Your Delts are made up of 3 muscles so IMO you need more than one exercise to fully work them.

Adding 3 sets of lateral raises IMO will do more good than harm remember you are only doing 7 sets in total for your delts which isnt a great deal.

lol, i missed the chest bit, u dont need to do incline AND flat either.  Just one.  Id throw in some dips though.