Need advice on my routine from the pros on here please!

Wurrukatte

New member
Hey guys, I have to gain as much mass as possible for an upcoming movie and I'm looking for any pros and cons on the following routine I'm fixing to jump into at the start of my upcoming cycle next week.
Over-training? Under-training?
any info would help... thanks.

My 3day split for Phase #1 and Phase #2 will go as follows:
Day #1 - WORKOUT A
Day #2 - WORKOUT B
Day #3 - REST
Day #4 - WORKOUT C
Day #5 - WORKOUT A
Day #6 - REST
Day #7 - WORKOUT B
Day #8 - WORKOUT C
Day #9 - REST

"On" cycle Routine

German Volume Variation
(Goal... to go up in weight lifted EVERY week without fail.)
Phase #1 = WEEKS 1-6
Phase #2 = WEEKS 7-12

WORKOUT A: Chest, Shoulders, Triceps
Phase #1: Decline Presses, Semi-Supinated Grip = 10x10 with 60sec rest
Slight Incline Flyes = 3x12
Phase #2: Incline Presses, Semi-Supinated Grip = 10x10 with 60sec rest
Flat Fyles = 3x12
Phase #1: Arnold Press = 10x10 with 60sec rest
Shrugs = 3x12
Phase #2: Super-Set Side Lat Raises & Bent Lat Raises = 5x6 each with 60sec rest
Upright Rows = 3x12
Phase #1: Skull-Crushers = 5x10 with 60sec rest
Phase #2: Cable Push-Downs = 5x10 with 60sec rest
Reverse grip Cable Push-down = 3x12

WORKOUT B: Back, Biceps, Abs
Phase #1: Lat Pull-down = 10x10 with 60sec rest
One Arm Dumbbell Row = 3x12
Phase #2: Wide Grip Seated Row = 10x10 with 60sec rest
Hyper Extensions = 3x12
Phase #1: Incline Hammer Curls (Facing Up) = 5x10 with 60sec rest
Phase #2: Incline Hammer Curls (Facing Down) = 5x10 with 60sec rest
Phase #1: Leg Pull-In = 10x10 with 60sec rest
Phase #2: Weighted Knee-Lift = 10x10 with 60sec rest

WORKOUT C: Thighs, Calves
Phase #1: Squats = 10x10 with 60sec rest
Leg Curls = 3x12
Phase #2: Leg Press = 10x10 with 60sec rest
Leg Extensions = 3x12
Phase #1: Standing Calf Raise = 10x10 with 60sec rest
Phase #2: Seated Calf Raise = 10x10 with 60sec rest


"Off" Cycle Routine - A

BLOOD & GUTS:
Phase #3 = WEEKS 13-17

The goal here is to go up in weight lifted EVERY week without fail, constantly beating my last lifts. This extremely low volume and high intensity workout done with with great form... should help prevent any and all over-training and assist the body in retaining muscle mass gained during the cycle.

I'll be following the same workout split... as I think it's the best one for volume and recovery:
Day #1 - WORKOUT A
Day #2 - WORKOUT B
Day #3 - REST
Day #4 - WORKOUT C
Day #5 - WORKOUT A
Day #6 - REST
Day #7 - WORKOUT B
Day #8 - WORKOUT C
Day #9 - REST

(WU) = Warm up set
(WS)= Working set

WORKOUT A
Rotor cuff warm up, 2 @ 12
Decline Press 3x10-12 (WU)
Decline Press 1x6-8 (WS)
Incline Press 2x10-12 (WU)
Incline Press 1x6-8 (WS)
Flat bench Flyes 1x10-12 (WU)
Flat bench Flyes 1x6-8 (WS)
REST 5-10 MINUTES
D.B. Delt. Press 2x10-12 (WU)
D.B. Delt. Press 1x6-8 (WS)
Side Lat. Raise 1x10-12 (WU)
Side Lat. Raises 1x8-10 (WS)
Cable Lat. Raise 1x6-8 (WS)
Bent D.B. Fly 1x10-12 (WU)
Bent D.B. Fly 1x8-10 (WS)
REST 5-10 MINUTES
Cable P.D. 1x10-12 (WU)
Cable P.D. 1x8-10 (WS)
Brain-busters 1x10-12 (WU)
Brain-busters 1x8-10 (WS)
Hammer Press 1x10-12 (WU)
Hammer Press 1x8-10 (WS)

WORKOUT B
Pull over machine 3x10-12 (WU)
Pull over machine 1x8-10 (WS)
Close grip Pull-down 1x10-12 (WU)
Close grip Pull-down 1x8-10 (WS)
One arm row 1x10-12 (WU)
One arm row 1x8-10 (WS)
Seated Wide row 1x10-12 (WU)
Seated Wide row 1x8-10 (WS)
Dead-lift 1x10-12 (WU)
Dead-lift 1x8-10 (WS)
REST 5-10 MINUTES
D.B. Concentrations 1x10-12 (WU)
D.B. Concentrations 1x6-8 (WS)
Barbell Curls 1x6-8 (WS)
REST 5-10 MINUTES
Crunches 2x20-25
Reverse Crunch 2x15-25
Rope Crunch 2x10-20
V-ups 2x10-15
Bench leg crunches 2x15-20
Exercise ball curl ins 2x8-12

WORKOUT C
Leg Extensions 1x15 (WU)
Leg Extensions 1x10-12 (WU)
Leg Extensions 1x10-12 (WS)
Leg Press 2x10-12 (WU)
Leg Press 1x10-12 (WS)
Hack Squats 2x10-12 (WU)
Hack Squats 1x10-12 (WS)
REST 5-10 MINUTES
Leg Curls 1x10-12 (WU)
Leg Curls 1x10-12 (WS)
Stiff Leg Dead-lift 1x10-12 (WU)
Stiff Leg Dead-lift 1x10-12 (WS)
REST 5-10 MINUTES
Calf Press 1x10-12 (WU)
Calf Press 3X Rest Pause/15sec. (WS)
Seated Calf Raise 1x10-12 (WU)
Seated Calf Raise 1x6-8 (WS)


"Off" Cycle Routine - B

Full Body 3-Day Split
Phase #4 = WEEKS 18-21

Monday - 4x8
Squats
Bench Press
Pull-ups
Military Press
Barbell Curls
Abdominal-Roller

Wednesday - 5x5
Dead-lifts
Bent Over Rows
Dumbbell Incline Bench Press
Lateral Raises
Dumbbell Triceps Extensions
Hammer Curls

Friday - 3x12
Lunges
Dips
Chin-ups
Push Press
Seated Calf Raises
Plate Twists

Week #22
REST!!! (Then start back at Phase #1 when the new cycle starts up)
 
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