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Beginners Mass Building Routine,Comments Please ?

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Jazz
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2004/01/27 01:21:04 (permalink)
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Beginners Mass Building Routine,Comments Please ?

I've just thought up a mass building routine for a mate at work. Have a look and see what you think....

Mon

Quads 3xleg press

Chest 3xbench
3xdips

Tri 3xclose grip bench


Tue/Wed

Back 3xOne Arm Dumbell Row
3xwide grip Chin (machine assisted)

Hams 3xleg curl

Biceps 3xBarbell Curl


Fri

Shoulders 3xMilitary Press
3xLat Raises

Calfs 3xCalf Raises

Abs 3xAb Machine/crunches

My friend has trained with free weights before but not for a while.

He wants to add muscle bulk overall. He also wants to split legs up because he finds training legs on one day too much. He also doesn't want to squat and deadlift just yet and is not happy with barbell rows.

Should I add trap work on back day + lower back work ?

Are the biceps getting enough work ?

The routine is 3x8 for each exercise and 3x12 for abs and calfs.

What do you guys think ?


#1

7 Replies Related Threads

    DerMalePhonkMann
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 03:55:26 (permalink)
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    It's terrbile IMO. Why?

    1. No squats.
    2. No deadlifts.
    3. The splits are all over the place.

    Check Frankie NY's routine in this thread. Perhaps use a 3x8 rep scheme instead of 5x5 if you're a beginner.
    #2
    gazdai
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 09:55:49 (permalink)
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    No flame intended but I've gotta agree, as the bro says - check Frankies routine...
    #3
    PikeKing
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 10:59:29 (permalink)
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    If hes had a lay off I wouldnt go for a 5x5 routine yet.

    I a have routine that I pretty much give all new clients who are after mass that dont need and corrective work done.

    Well this is not the exact routine, I dont have a power rack at my gym so deadlifts are done in the place of squats. So this is what I would give if I could.

    Day 1 - Back + Biceps
    Deadlift 3x8
    Pullups/Pulldowns 3x8
    One Arm Row 3x8
    Barbell Curl 3x8

    Day 2 - Chest, Delts + Triceps
    DB Bench Press 3x8
    Incline Flies 3x8
    Standing DB Press 3x8
    Bench Dips 3x8

    Day 3 - Legs + Abs
    Squats 3x8
    Stiff Legged Deadlifts 3x8
    Calf Raises 3x8
    Hanging Leg Raises 3x10

    #4
    Robert
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 12:13:48 (permalink)
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    PK's looks good for a begginner. don't know about 8 rep DL's though.
    rob
    #5
    PikeKing
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 12:19:33 (permalink)
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    yeah I agree Robert, for a beginner I tend to use 8 maybe even 10 reps for deadlifting, its form work more than anything. Then once I'm happy the weight goes up and the reps drop to the 4-6 range.
    #6
    Jazz
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 13:30:19 (permalink)
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    Ok I've read Frankie's post many a time, (it's what I'm doing at the moment).

    The problem with my routine is that my friend won't train legs on just one day so I had to split legs into 3 parts. Also I would have included deadlifts and squats but being a beginner he's a bit reluctant. Essentually I'm trying to create a routine that will produce good mass gains but tailoured towards his requirements.
    #7
    Robert
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    RE: Beginners Mass Building Routine,Comments Please ? 2004/01/27 13:38:25 (permalink)
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    sod him, if he wants sub optimal gains thats his fault, not yours. mate, seriously, use PK's advice or show him this website/page [print it off]. if you don't DL+squat, you might as well not bother with a routine. not a flame, just some [blunt] and friendly advive.
    rob
    #8
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