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Thread: Mass Workout

  1. #1

    Default Mass Workout

    Hi guys what do you think of this mass workout i have put together, Do you guys think it is ok as it is or would you change any of the sets reps or even change any of the exercises, all advice appreciated.

    Here is the workout :

    Mon - Chest & Biceps

    Chest

    Incline Smith Machine Press
    3x 12,10,10

    Flat Dumbbell Presses
    3x 12,10,6

    Cable Cross Over
    3x 10

    Biceps

    E-Z Curl Barbell
    4x 15,12,10,10

    Preacher Curls
    3x 15,12,10

    Alternate Dumbbell Curls
    3x 10,10,7

    21’s
    3x 21

    Tue - Off

    Wed - Shoulders & Triceps

    Shoulders

    Side Laterals
    3x 15,12,8

    Seated Dumbbell Shoulder
    Presses
    3x 15,12,8

    Rear Delt Flies
    3x 15,12,8

    Front Raises
    3x 15,12,8

    Shrugs
    3-4x 21

    Triceps

    Single Arm Cable
    Pushdowns
    3x 10

    Machine Dips
    3x 15,12,10

    Rope Pushdowns
    3x 17,14,12

    Skull Crushers
    3x 10

    Thurs - Off

    Friday - Back

    Back

    Wide Grip Chin ups
    4x 15,12,10,7,-drop set

    Single Arm Dumbbell Rows
    3x 15,12,10

    Wide Grip Pulldowns
    4x 15,12,8,6,-drop set

    Bent-Over Barbell Rows
    3x 12,10,8

    Barbell Deadlifts
    3x 10,10,6

    Seated Cable Rows
    3x 12,10,8

    Sat - Legs

    Legs

    Hamstrings

    Lying Leg Curls
    3x 15,12,10

    Quads

    Leg Press
    3x 15,12,10

    Squats
    3x 15,12,10

    Seated Leg Curls
    3x 15,12,10


    Calfs

    Standing Calf Raises
    3x 21

    Seated Calf Raises
    3x 21

    Sun - Abs

    Abdominals

    Hanging Leg Raises
    2x 25,20

    Roman Chair Sit-ups
    2x 15

    Cable Crunches
    3x 15

    Kian1980
    Last edited by kian1980; 01-28-2010 at 12:51 PM.

  2. #2

    Default

    Quote Originally Posted by kian1980 View Post
    Hi guys what do you think of this mass workout i have put together, Do you guys think it is ok as it is or would you change any of the sets reps or even change any of the exercises, all advice appreciated.

    Here is the workout :

    Mon - Chest & Biceps

    Chest

    Incline Smith Machine Press
    3x 12,10,10 id go 12,10,8,8

    Flat Dumbbell Presses
    3x 12,10,6 same as above

    Cable Cross Over
    3x 10 leave at 10 reps id do 4 sets

    Biceps

    E-Z Curl Barbell 12,10,8,8
    4x 15,12,10,10

    Preacher Curls as above
    3x 15,12,10

    Alternate Dumbbell Curls
    3x 10,10,7 change these to hammer dbs and above reps

    21’s
    3x 21 id say drop these to much load imho ... u should be lifting heavy enough by the time u finish these top 3 your spent ... or drop the hammers and only do 2 x 21's ????

    Tue - Off

    Wed - Shoulders & Triceps

    Shoulders

    Side Laterals
    3x 15,12,8 4 x 12

    Seated Dumbbell Shoulder
    Presses 4 x 12,10,8,8
    3x 15,12,8

    Rear Delt Flies 12,12,10,10
    3x 15,12,8

    Front Raises
    3x 15,12,8 4get em its bulk remember

    Shrugswhat the ???? 4 x 12,10,8,8
    3-4x 21

    Triceps

    Single Arm Cable
    Pushdowns
    3x 10 again to manyex's choose 3 ex's 4 sets 12,10,8,8 if u can do that many reps sets u arent lifting heavy enough

    Machine Dips
    3x 15,12,10

    Rope Pushdowns
    3x 17,14,12

    Skull Crushers
    3x 10

    Thurs - Off

    Friday - Back

    Back

    Wide Grip Chin ups
    4x 15,12,10,7,-drop set 4 sets of non assisted wide chins to fail

    Single Arm Dumbbell Rows
    3x 15,12,10 4 12,10,8,8

    Wide Grip Pulldowns
    4x 15,12,8,6,-drop setchange to close grip lat pd 4 x 12,10,8,8

    Bent-Over Barbell Rows
    3x 12,10,84sets 12,10,8,8

    Barbell Deadliftsdo on legs day with ham curls
    3x 10,10,6

    Seated Cable Rows
    3x 12,10,8drop em, already doing 1 arm rows and bent over rows

    Sat - Legs

    Legs

    Hamstrings deads here too

    Lying Leg Curls
    3x 15,12,10

    Quads

    Leg Press
    3x 15,12,10choose 2 id say press and squat 4 x 12

    Squats
    3x 15,12,10

    Seated Leg Curls
    3x 15,12,10


    Calfs

    Standing Calf Raises
    3x 21
    choose 1 ex 5 x 10
    Seated Calf Raises
    3x 21

    Sun - Abs

    Abdominals

    Hanging Leg Raises
    2x 25,20

    Roman Chair Sit-ups
    2x 15

    Cable Crunches
    3x 15

    Kian1980
    u better like it took me 4 eva !!!!!!!!!!!!!!!!!!!!!!!!!!!!

  3. #3

    Default

    its alright but if you really want mass you might wanna stick to some power movements in it instead of dumbell hit bench with a good weight helps you really bomb the whole pec and instead of cable cross over do dumbell flys good form really good for mass on the pec lil things like that make a diference when building a quality physique alt curls are good but barbell curl should always be included in your bi work out the best one to build good size and do seated dumbell alt curls instead thats just my opnion though

  4. #4

    Default

    Thanks ontheup for the great advice will def take a look at changing a few things as you sugest. keep up the good work bro

  5. #5

    Default

    anytime bro no biggie and yeah look in to it

  6. #6

    Default

    Quote Originally Posted by kian1980 View Post
    Thanks ontheup for the great advice will def take a look at changing a few things as you sugest. keep up the good work bro
    no dramas buddy keep ya trainin up and go 4 it !!!!!!!! check in here from time to time and let me know how your goin

    peace

  7. #7
    Join Date
    Jan 2003
    Location
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    Posts
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    Default

    just my opinion, but Looking at the first day, chest and biceps. Obviously you like working your biceps much more than your chest. You have or had 10 sets chest and 13 for biceps. MY first suggestion would be to increase the volume on chest and decrease the volume on biceps. 3 exercises with 3-4 sets for biceps, 4 exercises with 3-4 sets chest.

    I do agree with ontheup but i think he was just trying to fix what you had there as your workout. i believe he would agree to hit legs back and chest harder than your ancillary muscles such as triceps, biceps, calves, shoulders (typically a smaller muscle). Those muscles don't need the volume that the larger ones typically need to get full muscle recruitment and "the pump".

  8. #8
    Join Date
    Feb 2010
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    Default Tyler's right

    Your smaller muscles need less work that the larger muscles, especially for mass. Also when you are doing the multi-joint movements you are using muscles you aren't even working. For example, today was leg day for me, which I do twice a week, heavy both days. My chest was pumped, my biceps were pumped, my abs were pumped, my back, blood was flowing throughout my entire body.
    And as the old saying goes, heavy weights build bigger muscles. Now if you want to cut, higher reps and lighter weight with a calorie deficit diet will cut you right up. But the parts you want to lose at are usually the last place to drop down. That's just my 2 cents and its worth what it cost you.

  9. #9
    Join Date
    Apr 2010
    Location
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    Default

    Id be losing the smith machine and cable crossovers for a start, and doing a lot less..... If its a Mass routine heres some basic food for thought.

    Mon Legs/shoulders

    Squat, 10 sets 5-8 reps
    Standing Toe raise 4 sets 12 reps
    B/B Seated Military Press 4 sets 5-8 reps
    db lat raise 2 sets 5-8 reps.

    Wed Chest Bi
    Bench (bb) 3 sets 5-8
    Flye 2 sets 5-8
    Inc Bench (bb) 3 sets 5-8
    Db pullover 3 sets 10

    Fri Back Tri
    Deadlift 3 sets 5-8 (add 5 reps shrugs at end of each set)
    bb row 3 sets 5-8
    Weighted chins 3 sets 7-10
    close grip T bar chins 3 sets 5-8
    Close grip bench 3 sets 5-8
    weighted dips 3 sets 5-8
    ez ext 2 sets 5-8

    Wed and Thus abs/cardio.

    Notice I've split chest with bis and back with tris? Cannot lift maximum weight if you do tris with chest, since theyre pre exhausted from chest work and ditto if you try doing bis with back. split em and lift heavier.
    Good basic mass workout, could even drop a couple of sets if your not recovering. Personally, this is my off cycle routine and I do it every second week with a full weeks rest between workouts, ie only train every second week. Keep up the cardio on your week off.
    Gym junkies might not like it but if you want to see your strength skyrocket and put on good solid muscle mass, try this routine every second week with a full week of rest between.
    If your on cycle, then you will want to do this every week.

  10. #10
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    Default I like to di bi's & tri's together

    I've been doing biceps and triceps together as a superset for years now. I do a set of curls, (dumbell, barbell, ez-curl, preacher, whatever) then after I catch my breath I lie back and do a set of backarms. Then back again for more bi's then tri's, until I feel I've gotten what I want out of the work out. And I don't do anything else that day because this will totally wipe you out if done properly. A guy named Larry Scott started doing this back in the '50"s. He basically invented the preacher curl or Scott curl as some still call it. It's worked great for me over the years adn still growing and gaining more definition each year.

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