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Ok routine for mass?? - May 13 2008 19:25:08
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pezza1892
Posts: 295
Joined: Jun. 25 2006
From: Halifax, West Yorkshire
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alright guys just wonderin what you think of this routine in terms for gaining mass, i train by myself so use smith when spotting needed:
Monday-
Flat Smith Bench Press- 3x 6-10
Incline Smith Bench- 3x6-10
Flat/Incline DB flye- 3x6-10
Barbell Curl- 3x6-10
Hammer Curl- 3x6-10
Tuesday-
Deadlift- 3x6-10
Wide Grip Pulldown- 3x6-10
Shrugs- 3x6-10
French Press/Skullcrushers- 3x6-10
Tricep Pushdown- 3x6-10
Wednesday-
Squats- 3x6-10
Stiff Leg Deadlift- 3x6-10
Military Press- 3x6-10
DB Shoulder press- 3x6-10
Lateral Raises-3x6-10
Thursday- REST
Friday- Lagging Body Parts usually Repeat Monday
i do abs on monday wednesday friday this includes exercise ball crunches, mixture of leg raises and knee pull ins and plate twists
what do you think??
cheers guys
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RE: Ok routine for mass?? - May 13 2008 19:33:46
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si1990
Posts: 631
Joined: Jan. 14 2007
From: London, UK
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quote:
Monday-
Flat Smith Bench Press- 3x 6-10
Incline Smith Bench- 3x6-10
Flat/Incline DB flye- 3x6-10
Barbell Curl- 3x6-10
Hammer Curl- 3x6-10 - drop these, 2 x bb curls is plenty for the bis
Tuesday-
Deadlift- 3x6-10
Wide Grip Pulldown- 3x6-10 - chins maybe?? but this is fine
Shrugs- 3x6-10 - drop these for any rowing exercise
French Press/Skullcrushers- 3x6-10
Tricep Pushdown- 3x6-10 - same as bis
Wednesday-
Squats- 3x6-10
Stiff Leg Deadlift- 3x6-10
Military Press- 3x6-10
DB Shoulder press- 3x6-10 - this works pretty much the same as the m.press, do an exercise for your rear delts here
Lateral Raises-3x6-10
apart from that its a good routine, however your set up isn't great, change it to a mon/wed/fri split as this will give a good rest period between squats/deads...you'll need it!, also dont do exercises for 'lagging' body parts on your spare day just hammer them once a week and they'll grow, trust me. Also drop you r ab work out to once a week maybe on a tuesday or thursday as squats/deads will hammer them.
< Message edited by si1990 -- May 13 2008 19:34:58 >
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RE: Ok routine for mass?? - May 13 2008 20:48:24
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shibadybob
Posts: 313
Joined: Nov. 9 2006
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Definitely move your days to accommodate some rest and I would also use dbells instead of smith machine with your chest workout....
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RE: Ok routine for mass?? - May 13 2008 21:07:24
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pezza1892
Posts: 295
Joined: Jun. 25 2006
From: Halifax, West Yorkshire
Status: offline
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DB only go upto 25 kg in my gym so avin t use smith, was thinking about changing it to a mon/wed/fri think i'll give it a try no harm is there.
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RE: Ok routine for mass?? - May 13 2008 21:18:37
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shibadybob
Posts: 313
Joined: Nov. 9 2006
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defo mate, rest is best 
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