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which routine is best??

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Jimmy23
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2007/06/08 11:58:52 (permalink)

which routine is best??

Hi all,

been doing a bit of reasearch on a new routine to put on lean muscle mass! below are 2 routine's i'm considering doing and would appriciate your opinionsd on which would be best.

Frankie NY's Mass Building Program
DAY 1 ? PULL

Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

DAY 2 ? PUSH

Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press

DAY 3 ? LEGS

Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)

or a 4 day split as below

Monday: Chest and Triceps

Flat Bench Press - 4 sets
Incline Dumbbell Press - 3 sets
Dumbbell Flyes - 2 sets
Dips - 3 sets
Cable Press Downs - 2 sets

Tuesday: Back and Biceps

deadlift - 3 sets
Pull-ups - 4 sets
Bent Over Barbell Row - 3 sets
Seated Cable Row - 3 sets
Barbell Curls - 3 sets
Seated Dumbbell Curls - 2 sets

Wednesday: OFF

Thursday: Shoulders, Traps and Abs

Seated Barbell Press - 4 sets
Single-Arm Lateral Raises - 3 sets
Barbell Shrugs - 4 sets
Various Weighted Crunches and Hanging Leg Raises

Friday: Legs

Squats - 4 sets
Leg Press - 3 sets
Stiff Legged Deadlifts - 3 sets
Leg Curls - 2 sets
Standing Calf Raises - 5 sets

Thanks all and looking forward to all yr replies!

Ta
#1

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    susieq
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    RE: which routine is best?? 2007/06/09 00:25:03 (permalink)
    Both good , pick which works for you TBH
    #2
    sl
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    RE: which routine is best?? 2007/06/09 13:58:56 (permalink)

    ORIGINAL: Jimmy23

    Frankie NY's Mass Building Program
    DAY 1 ? PULL

    Deadlifts or Power Cleans
    Barbell Rows, Dumbbell Rows, or Wide Grip Chins
    Barbell Curls, Close Grip Underhand Chins, or Hammer Curls

    DAY 2 ? PUSH

    Incline or Flat Barbell or Dumbbell Bench Press
    Barbell or Dumbbell Shoulder Presses
    Tricep Dips or Close Grip Bench Press

    DAY 3 ? LEGS

    Front or Back Squats
    Barbell or Dumbbell Stiff Leg Deadlifts
    Calf Raises (3x12) - only if a seriously lagging bodypart
    Weighted Crunches or Weighted Hanging Leg Raises (3x12)



    I like this 3 day one!!!
    #3
    ofnaman1995
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    RE: which routine is best?? 2007/06/09 14:12:40 (permalink)
    This is the program I have been on for the last five weeks and really enjoy it. I use the three day split and have been seeing steady gains each week. Which ever one you choose will work fine, just depends on if you want to go to the gym 3 days a week or 4. Good luck mate.
    #4
    axxo
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    RE: which routine is best?? 2007/06/09 14:31:29 (permalink)
    i used to do the 4 days...but trained legs thursday and shoulders friday..really liked this routine...i sometimes trained arms with chest and triceps with shoulders......changed things bout a bit as i get bored with same routine quickly......try both routines u can always swap to other 1 if u see u have stopped making gains

    =[][][]====mn=(^_~)=nm====[][][]=
    #5
    body4life
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    RE: which routine is best?? 2007/06/10 20:12:22 (permalink)

    Jimmy23- Try both and c what one works for u, u can always do a bit over choppin around to make it suit u.
    #6
    Skrewdriver
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    RE: which routine is best?? 2007/06/11 16:53:57 (permalink)

    what sort of rep ranges are you considering doing? presumably 4x6 or 5x5 on frankies? what about the other one?

    the second one looks like a little too much volume

    what sort of routines are you used to doing?

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    #7
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