Check OUT my routine

[Major]

I do this routine on Mondays, Wednesdays, and Fridays. On Tuesdays and Thursdays I run and Play Tennis.

Flat Bench = Set of 8, 6, 4, 3, 2, 1, 4
Preacher Curls = 3 sets of 10
Military Press = 3 sets of 10
Reverse Curls = 3 sets of 10
Tricep Extensions = 3 sets of 10
Isolation Curls = 3 sets of 10
Dumbbell Press = 3 sets of 10
Leg Extensions = 3 sets of 10
Decline Sit-Ups = 1 set of 40
Shrugs = 3 sets of 10

 

[blackbeard]

no squats?..look inot DC training or IA's sticky at the top of this forum

 

[gottabadrash]

3 sets of 10 IMO is only good if you are brand new to lifting and it should only take about 2 months to acquaint yourself with lifting and then you need to switch up rep schemes... pullin and iron addict have great workouts so definately check out the stickies

 

[Major]

is it bad????

Is this routine bad?? I have seen some gains but nothing too drastic.. I am
5' 10" and 186 lbs. with 15" Bicep.... Looking for more gains...

 

[Princess]

if you want to add size to your arms, add more triceps.
i think you should strengthen your lower back/glutes, hamstrings more- add squats and deadlifts. don't go too heavy, stick with 6-8 reps for a while.

 

[Major]

What do you think the maximum amount of workouts you could do to a single muscle group in one day?? For instance, do you think that in one workout session I could three Bicep Workouts (eg. Preacher Curl, Hammer Curl, Isolation Curl)??? How much is too much if I'm wanting to get gains in mass?? Any advice??

 

[blackbeard]

What do you think the maximum amount of workouts you could do to a single muscle group in one day?? For instance, do you think that in one workout session I could three Bicep Workouts (eg. Preacher Curl, Hammer Curl, Isolation Curl)??? How much is too much if I'm wanting to get gains in mass?? Any advice??

you mean how many exercises..
i will say this size is not equal to the amount of work you do for that muscle group..just look at the poepl in your gym who seem to do cursl everyday..im sure they dont hae the best arms..

take a look at the stickys at the top of this forum for an idea on what a routine should look like..

you dont need more than 3-6 sets for Bi's after some heavy back work

 

[Major]

I know it must be getting bothersome, but one more thing... Does the routine I listed above look like it might be too intense for gaining mass???

 

[blackbeard]

well ill say this hitting a 1RM 3 times a week for bench is going to slow your progress down very quickly

 

[Princess]

Take a look at the routines on dave draper's website.
he's a very successful bodybuilder who understands that gaining strength is important to gaining size. he has some routines on his site that are more realistic for you.

 

[pullinbig]

I do this routine on Mondays, Wednesdays, and Fridays. On Tuesdays and Thursdays I run and Play Tennis.

Flat Bench = Set of 8, 6, 4, 3, 2, 1, 4
Preacher Curls = 3 sets of 10
Military Press = 3 sets of 10
Reverse Curls = 3 sets of 10
Tricep Extensions = 3 sets of 10
Isolation Curls = 3 sets of 10
Dumbbell Press = 3 sets of 10
Leg Extensions = 3 sets of 10
Decline Sit-Ups = 1 set of 40
Shrugs = 3 sets of 10

to be honest if you doing this 3x/w it sucks. esp if you wanna add size. no back work. very little leg work. these two are the keys to adding size. read some of the stickies at the top.