YB
BannerBanner

Please Feel Free To Critique My Mass Routine.

Author
vaz
New Member
  • Total Posts : 53
  • Reward points: 3232
  • Joined: 2004/03/15 21:15:09
  • Location: liverpool United Kingdom
  • Status: offline
2004/03/15 22:39:42 (permalink)
0

Please Feel Free To Critique My Mass Routine.

Please be kind. any advice is greatly appreciated tho

MONDAY - SHOULDERS/TRICEPS

SEATED DB SHOULDER PRESS
1 WARM UP (12-15)
4 SETS (8-10)
SIDE LATERALS
1 WARM UP (12-15)
4 SETS (8-10)
SEATED SMITH MACHINE PRESS (BEHIND NECK)
4 SETS (8-10)
BENT OVER LAT RAISES
4 SETS (10-12)

CLOSE GRIP BENCH PRESS
1 WARM UP (12-15)
4 SETS (8-10)
PULLEY PRESS DOWNS
4 SETS (8-10)
SEATED 1 ARM EXTENSIONS (OVERHEAD)
4 SETS (8-10)

TUESDAY - BACK/TRAPS/CALVES

1 ARM DB ROW
1 WARM UP (12-15)
4 SETS (8-10)
LAT PULDOWNS
1 WARM UP (12-15)
4 SETS (8-10)
SEATED LOW PULLY ROW (GRIP VARIES EVERY WEEK)
1 WARM UP (12-15)
4 SETS (8-10)
DB PULLOVER
4 SETS (10-12)
HYPEREXTENSIONS
1 WARM UP (25 REPS)
4 SETS (15-20) WEIGHTED

DB SHRUGS
1 WARM UP (20 REPS)
4 SETS (12-15)
BB SHRUG BEHIND BACK (SMITH MACHINE)
4 SETS (8-10)

STANDING CALF RAISES
1 WAM UP (20 REPS)
4 SETS (12-15)
DONKEY CALF RAISES
4 SETS (12-15)

THURSDAY - CHEST/BICEPS/FOREARMS

DB INCLINE PRESS
1 WARM UP (12-15)
4 SETS (8-10)
FLAT BENCH PRESS
1 WARM UP (12-15)
4 SETS (8-10)
DB FLYS
1 WARM UP (15 REPS)
4 SETS (10-12)
PARARELL BAR DIPS
4 SETS (AS MANY AS POSSIBLE)

Z - BAR CURL (STANDING)
1 WARM UP (12-15)
4 SETS (8-10)
SEATED DB CURL (ALTERNATING)
4 SETS (8-10)
1 ARM PREACHER CURL
4 SETS (8-10)

WRIST CURL
4 SETS (15-20)
REVERSE WRIST CURL
4 SETS (15-20)

FRIDAY LEGS/CALVES
LEG EXTENSIONS
1 WARM UP (15-20)
4 SETS (10-12)
SQUATS
1 WARM UP (15-20)
4 SETS (10-12)
MACHINE PRESS
4 SETS (12-15)
DB LUNGES
1 WARM UP (12-15)
4 SETS (10-12)
LEG CURLS
1 WARM UP (12-15)
4 SETS (10-12)

CALVES SAME AS TUESDAY

I DO ABBS ON MONDAY AND THURSDAY AND DO 30 MINUTES OF LOW INTENSITY CARDIO (FAT BURN ON MONDAY, WEDNESDAY AND FRIDAY.
P.S. SORRY IF THIS POST IS A LITTLE LONG WINDED
#1

14 Replies Related Threads

    vaz
    New Member
    • Total Posts : 53
    • Reward points: 3232
    • Joined: 2004/03/15 21:15:09
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/15 23:09:55 (permalink)
    0
    anybody ??!
    #2
    Voivod
    Senior Member
    • Total Posts : 177
    • Reward points: 7564
    • Joined: 2003/05/04 05:03:28
    • Location: Wales
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/15 23:38:03 (permalink)
    0
    Personally I dont like that routine at all mate.

    I prefer compound, free weight exercises and steer clear of machines like they are the plague.

    My advice would be to follow one of FrankieNY's routines (do a search) or Robert posted a good routine recently too.

    Alternatively what I do is -

    Deadlift - singles.
    Chins 3x5
    biceps curls 3x5


    Bench press 5x5
    Dips 5x5
    Abs


    Squats 5x5
    Military press 5x5.

    I have been following this for many months now and strength gains have been good.

    #3
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/15 23:52:53 (permalink)
    0
    I read this routine and tried to count to ten... I reached about four before my Tourette's got the upper hand. There is no way I can write what came out of my mouth at that point.

    No seriously - It's dire... I'm sorry if this sounds harsh. I'm being as kind as I can - Tough love, or something like that.

    First things first - Some information on yourself would be useful so we can help you.

    1) Are you juicing?
    2) What are your aims? Pure mass or a bit of strength as well?
    3) What training experience do you have?

    ...and just for my own interest 4) Where on earth did you find this abomination unto lifting?
    #4
    Canarian Roy
    Senior Member
    • Total Posts : 163
    • Reward points: 7460
    • Joined: 2004/02/15 13:31:45
    • Location: Anguilla
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 12:34:59 (permalink)
    0
    quote:
    Originally posted by Scourge_of_God

    I read this routine and tried to count to ten... I reached about four before my Tourette's got the upper hand. There is no way I can write what came out of my mouth at that point.

    No seriously - It's dire... I'm sorry if this sounds harsh. I'm being as kind as I can - Tough love, or something like that.

    First things first - Some information on yourself would be useful so we can help you.

    1) Are you juicing?
    2) What are your aims? Pure mass or a bit of strength as well?
    3) What training experience do you have?

    ...and just for my own interest 4) Where on earth did you find this abomination unto lifting?



    LOL, oldskool bro.

    yeah, that routine pretty much sucks, unless you are juciing, and still, i am not very confident on the results it would yield.
    #5
    vaz
    New Member
    • Total Posts : 53
    • Reward points: 3232
    • Joined: 2004/03/15 21:15:09
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 16:31:10 (permalink)
    0
    wow! what can i say to that.
    thanks for being honest though. i obviously need your help and it would be much appreciated.
    scourge of god. in answer to your questions
    1. no i'm not on the juice, i hav been in the past but i havn't touched the stuff for over 18 months now and i don't want to either.

    2. my aim is to put on as much lean mass as possible and to gain as much strength as poss(i guess this is most people's aim as well though) the dream is to be about 14 stones (196lbs) and ripped but i know that it is a long hard way off.

    3. i hav trained for about 4 years but not seriously (as you can tell by my routine!) but i want to get serious now. i hav just started back from an injury and hav lost some serious weight.
    i am 5ft 8 and currently way 12st 2lbs and feel terrible about it. i am quite lean and toned by nature and my biggest problem as i see it is on the diet side as i am not normaly a big eater, but i can force myself to be one when i try hard and hav found that i can put weight on quite quickly when i stick to a hard diet so im not sure if that quallifies me as a hardgainer because i found that i started to gain a bit of unwanted fat when i tried to gain weight b4 my injury.

    4. im sorry to say i just worked it out myself from magazines and my own experiences in the gym. [V]
    i hope that this info is what you wanted and that you can help me, like i said b4 any help advice is greatly appreciated.
    cheers
    #6
    s man
    Pro-Member
    • Total Posts : 2709
    • Reward points: 10395
    • Joined: 2003/07/29 09:26:20
    • Location: West London
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 17:27:45 (permalink)
    0
    That way to much volume for someone on the juice let alone a natrual trainer.
    #7
    vaz
    New Member
    • Total Posts : 53
    • Reward points: 3232
    • Joined: 2004/03/15 21:15:09
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 17:36:29 (permalink)
    0
    i hav had a look at frankieny's workout and it looks interesting and just had a very quick glance at tonystarks 4 day routine which also looks good.

    i guess your right about the volume after looking at these routines i was just trying to make sure i didn't neglect any area ie forearms or calfs.
    i will hav a proper look at tonystarks 4 day routine later (hav 2 go to work now) and probably pick one of these.
    can anybody help me in this choice or give me any other advice about another routine or even slaughter my current routine some more. like i said i welcome all honest good advice and i will moniter this forum on the sly at work
    #8
    Scoopemaster
    Senior Member
    • Total Posts : 198
    • Reward points: 7184
    • Joined: 2004/03/12 11:20:14
    • Location: England
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 18:10:09 (permalink)
    0
    just out of interest what do u bench, deadlift (if uv done them!) and squat? its just im the same height but quite a bit lighter and am interested.

    heres my routine tho and its working well for me at the mo and im not a big eater at all.

    day1

    deadlifts 5x5, t bar rows 5x5, weighted chins 5sets (all 5x5 include 1st set using light weight)

    day 2 & 3 REST

    day 4

    flat bench 4sets, inclined dumbell press 4sets. military press 4sets, weighted dips 4 sets.

    day5 REST

    day six

    dumbell curls 5x5, squats 5x5, farmers walk 50 yards 2sets.

    u mite want to check out some other peoples routines tho.

    scoop
    #9
    Voivod
    Senior Member
    • Total Posts : 177
    • Reward points: 7564
    • Joined: 2003/05/04 05:03:28
    • Location: Wales
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/16 18:41:48 (permalink)
    0
    Have a look at this for a load of good options Vaz - http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=29461
    #10
    shreklikedave
    Olympian Member
    • Total Posts : 913
    • Reward points: 7519
    • Joined: 2003/06/19 08:06:18
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/17 08:10:00 (permalink)
    0
    dont worry about working forearms etc, they will get hit when you do deads, rows chins etc providing you dont wear wraps. The same can be said about abs.

    Personally i do think calves need direct work but three or four sets of raises should be plenty and just do them once per week

    If you want to keep to a four day split i would do legs, shoulders traps, off, back and bi's, chest and tri's, off, off, repeat.

    Legs = 4 sets front squats, 4x SLDL, 4x calf raise, 4 x weighted crunches

    Shoulders Traps = military press x4, lat raise x3, rear fly x3, shrugsx3

    Back Biceps = Deads 4x3, chins 3x6, rows 3x6, barbell curls 3x6, hammers 2x6

    Chest triceps = bench press x4, wide dips x4, flies x2, close bench x3, skull crushers 2x6
    #11
    Scourge_of_God
    Pro-Member
    • Total Posts : 1392
    • Reward points: 4975
    • Joined: 2003/11/07 13:38:26
    • Location: London United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/17 11:22:15 (permalink)
    0
    http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=75742

    YIB just set Keeni up with a decent routine. Have a look.
    #12
    vaz
    New Member
    • Total Posts : 53
    • Reward points: 3232
    • Joined: 2004/03/15 21:15:09
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/18 16:58:27 (permalink)
    0
    sorry i havn't replied to any new threads for a couple of days havn't had the chance to get near the computer.
    thanks for your continued advice you've all been a great help.
    scoopemaster.
    in answer to yor questions.
    i can bench 90kg for about 4 or 5 reps, squat about 120kg for 6 with proper form and i deadlift about 80kg but my form for these is crap so im gonna have to learn properly for the future.
    these are all maximum weights on my last set as i put the weight up on each set, but as i said in an earlier thread i hav not long returned from injury and my strength has really declined, especially on the bench but i never was a good bencher anyway.

    scourge of god.
    have just read your newbies thread and iknow you must of had me in mind grinding your teeth as you wrote it. it is an excellent post and i will be sure to absorb its wisdom. thanks for your honest advice and yes i have been reading flex[V]

    i hav decided to go with either frankie nys routine as i havn't done a three way split in ages and have never trained push, pull, etc or go with tonystark's (ironman, love it) routine i would like to hear some opinions/recomendations on these choices or feedback from anyone who has been on these routines before i make my choice so i can see how these routine's have worked out for others (i know everyone is different and will get different results by the way)
    can anyone help me on this, much obliged
    #13
    vaz
    New Member
    • Total Posts : 53
    • Reward points: 3232
    • Joined: 2004/03/15 21:15:09
    • Location: liverpool United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/18 20:22:44 (permalink)
    0
    anyone???
    #14
    lattimer
    Senior Member
    • Total Posts : 119
    • Reward points: 4979
    • Joined: 2004/03/16 13:10:56
    • Location: United Kingdom
    • Status: offline
    RE: Please Feel Free To Critique My Mass Routine. 2004/03/19 12:01:33 (permalink)
    0
    I like your routine mate. Its pure old school. Like Arnolds, Drapers, Pearls, Parks, etc. Even the pre Arnolds only used a little juice for example Scott only used 10 dbols a day. Pre Scotts even less like John Grimick, therefore I do not really beleive you can overtrain, if you sleep well and eat well.

    Great routine mate. Hard work pays of.
    #15
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5