Ok im starting to bulk some again after several months of gym break.
This time ive chosen big Al's mass routine but i got a question about it
Why's there a chest 2 times a week? Basically what id like to know is can i delete the monday and do split the remeaning days as Bench, Squat, Deadlift - monday, wendsday, friday.
So could i just do 1 exercise do chest per week 5x3(4-5) bench, sounds good to me but im no expert and i could use some info on the subject. Isnt muscle growing the best when u hit it hard and from one angel?
My main goal is to put some mass on. Im currently 74 kg 184 cm.
Light flat speed bench 5x15
Incline bench 3x8
Deadlift 2x5 light 3x5 heavy
Chins wide grip 5x5
Bent over rows 5x8
Alternate order of chins and rows each week.
Flat bench heavy 5x3 (in power rack from bottom of movement, set pins so bar just brushes the chest, press from there)
Military press 5x5 (standing in power rack from bottom of movement, set pins about level with bottom of collar bone)
Close grip bench 5x5 (easiest on smith machine)
Standing straight bar curls 5x5
Squat 1x5 at 50 kg below the max weight you can complete for 5 reps
then 1x5 at 20 kg below 5 rep max
then 1x5 keep adding 5 kg until you can't complete 5 reps - as many sets as it takes.
Stiff leg deadlifts 5x5 should finish you off nicely.
and Sunday rest.