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My Mass routine: please check

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sl
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2006/07/07 05:30:12 (permalink)
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My Mass routine: please check

hey guys, Please check my Mass routine:

Monday: Chest
Bench Press 4x 8
Incline Press 3x 8
Flies 3x 8

Tuesday: Back
Deadlifts 3 x8
Barbel rows 4x 8
Pulldowns (wide grip) 4x 8

Wednesday: shoulders
Side laterals 4 sets 10x6 reps
Front presses or Dbell presses 4 sets10x6 reps
Rear delt raises 4 sets 10x8 reps
shrugs 3 sets

[b]Thursday: Arms
Barbel Curls 3 x 8
Preacher Curls 2 x 8
Hammer curls 2 x 8

Close Grip Bench press 3x 8
Rope pulldowns 3x 8

Friday: Legs
Squats 3 sets x8
Lunges 3 sets x8
Leg Curls 3 sets x8

Sauturday, Sunday : Relax

THANKS GUYS
post edited by sl - 2006/07/07 05:33:18
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4 Replies Related Threads

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    CoVetous
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    RE: My Mass routine: please check 2006/07/07 08:09:19 (permalink)
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    Looks good, Keep us posted with results.

    What made you select BB rows as opposed to DB rows? Just wondering.
    You might want to swap CG press for Skulls as they hit the tris much more direct. CG bench is still going to hit your chest and delts.
    #2
    BritBB
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    RE: My Mass routine: please check 2006/07/07 09:02:17 (permalink)
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    Looks ok mate, heres some changes though...do triceps before biceps when you work them together (dont ask me why but biceps dont go before triceps).

    Alternate your incline bench and flat bench with dbells mate, so say you do 4 sets flat bench then 3 sets incline dbells, the next week youd do 4 sets incline and 3 sets flat dbells...dont bother using 2 barbell exercises after each other, 1 for blasting max weight, the other for stricter more controlled movement with the dbell.

    Not enough on legs mate...4 sets squats, 3 sets extensions, 3 sets lunges, 4 sets curls, 4 sets calve raise...thats minimum really.

    Other than those tweaks, looks good.


     
    #3
    wiffers
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    RE: My Mass routine: please check 2006/07/07 10:31:01 (permalink)
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    Seems quite good, could make a few minor changes (i.e. less biceps) but think it may work

    Try it and see mate

    Raw dead Lift 320kg
    Raw bench 171kg
    Shirted bench 200kg
    Amateur cage fighter @ 95 - 105kg
    :o)
    #4
    sl
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    RE: My Mass routine: please check 2006/07/08 20:14:36 (permalink)
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    cheers guys, Brit I will make the changes you have mentioned, thanks for that. So looks like I have the MT blessings for this routine
    #5
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