Hello All,
Im looking at changing my rountine as i have been doing Split rountine with 3-4 sets and 8-12 reps.
Here is a example of my Gym workout week plan: -
Monday- Chest and Arms
Flat Bench - DB / Free Weight bench 3-4 Sets x 8-12 Reps (increase weight everyweek by 5%)
Incline or Decline Bench - DB / Free Weight 3 Sets x 10 Reps
*SuperSet with fly's* 3 x 10
Peacher Curls 3*12
Pull Downs 2*10
Skull Crushers 3*8
Dips Superset with Pull ups to failure * 2
Wednesday - Shoulders and Back
Shoulder Press DB - 3x10
Upright Rows - 3*10
Superset with Front raises 3*10
Lat Pulldown 3*10
One arm Row 3*12
Machine Row 3*10
Wide grip pull ups to failure
Sunday - Legs
Sqauts - 3*10
Deadlifts - 3*10
Extensions - 3x10
Calf Raises - 3x10
Hamy Curls - 3x10
So what should i change to increase MUSCLE mass, and rapid grow? Advice please
Im looking at changing my rountine as i have been doing Split rountine with 3-4 sets and 8-12 reps.
Here is a example of my Gym workout week plan: -
Monday- Chest and Arms
Flat Bench - DB / Free Weight bench 3-4 Sets x 8-12 Reps (increase weight everyweek by 5%)
Incline or Decline Bench - DB / Free Weight 3 Sets x 10 Reps
*SuperSet with fly's* 3 x 10
Peacher Curls 3*12
Pull Downs 2*10
Skull Crushers 3*8
Dips Superset with Pull ups to failure * 2
Wednesday - Shoulders and Back
Shoulder Press DB - 3x10
Upright Rows - 3*10
Superset with Front raises 3*10
Lat Pulldown 3*10
One arm Row 3*12
Machine Row 3*10
Wide grip pull ups to failure
Sunday - Legs
Sqauts - 3*10
Deadlifts - 3*10
Extensions - 3x10
Calf Raises - 3x10
Hamy Curls - 3x10
So what should i change to increase MUSCLE mass, and rapid grow? Advice please
