fredsgaard
New member
Hi there people i need some feedback, is my routine ok?
Im all natural no steroids
serious!
is there something missing or anything else, my goal is mass, mass and some mass! We dont have a dips in my gym :-(
Monday Chest/Biceps
3 sets incline bb
3 sets incline db (not as much incline as barbell)
3 sets flat db
2 sets Cablecross
3 sets Ez-curl
2 sets preacher curls
2 sets seated db
Thuesday Legs
3 sets squats
3 sets leg press
2 sets leg curl
3 sets sldls
4 sets calf raises
Thursday Shoulder/Triceps
3 sets db or bb military press
3 sets Smithmachine press
3 sets side laterals
3 sets close grip bench
3 sets regular dips
2 sets skullcrusher
Friday Back
3 sets deadlift
3 sets pullups
(weighted when possible)
3 sets Bend over row with ez-barbell
3 sets Seated cable rows
3 sets bent over laterals
2 weeks with 8-12reps
2 weeks with 6-8reps
1 week with 4-6reps
Im all natural no steroids
serious!is there something missing or anything else, my goal is mass, mass and some mass! We dont have a dips in my gym :-(
Monday Chest/Biceps
3 sets incline bb
3 sets incline db (not as much incline as barbell)
3 sets flat db
2 sets Cablecross
3 sets Ez-curl
2 sets preacher curls
2 sets seated db
Thuesday Legs
3 sets squats
3 sets leg press
2 sets leg curl
3 sets sldls
4 sets calf raises
Thursday Shoulder/Triceps
3 sets db or bb military press
3 sets Smithmachine press
3 sets side laterals
3 sets close grip bench
3 sets regular dips
2 sets skullcrusher
Friday Back
3 sets deadlift
3 sets pullups
(weighted when possible)
3 sets Bend over row with ez-barbell
3 sets Seated cable rows
3 sets bent over laterals
2 weeks with 8-12reps
2 weeks with 6-8reps
1 week with 4-6reps
