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Ok routine for mass??

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pezza1892
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2008/05/13 19:25:08 (permalink)

Ok routine for mass??

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



'Never Quit, Suffer Now And Be A Champion For The Rest Of Your Life'
#1

4 Replies Related Threads

    si1990
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    RE: Ok routine for mass?? 2008/05/13 19:33:46 (permalink)
    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.
    post edited by si1990 - 2008/05/13 19:34:58

    #2
    shibadybob
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    RE: Ok routine for mass?? 2008/05/13 20:48:24 (permalink)
    Definitely move your days to accommodate some rest and I would also use dbells instead of smith machine with your chest workout....
    #3
    pezza1892
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    RE: Ok routine for mass?? 2008/05/13 21:07:23 (permalink)
    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.

    'Never Quit, Suffer Now And Be A Champion For The Rest Of Your Life'
    #4
    shibadybob
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    RE: Ok routine for mass?? 2008/05/13 21:18:36 (permalink)
    defo mate, rest is best
    #5
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