please lool at my routine

[b00tycall]

please look at my routine

I'm a bit confused! I'm going for lean MASS!
how does it look? sets and reps?

Monday: chest
Flat-bench dumbbell flyes 12,10,10,8 rep.
Dumbbell incline flyes 12,10,10,8
Cable crossovers 12,10,10,8
Barbell Bench press 12,10,10,8,6
Dumbbell incline press 10,10,10,8
+abs

Tuesday: legs
Squat 20,18,16,14,12
Angled leg press 16,16,14,12
Hacket squat 14,14,14,12
Lunges 10,10,8,8

Machine calf raises 16,16,14,12,10

Wednesday: triceps+biceps
Narrow-grib bench press 12,10,10,10
Pulley poshdowns 14,12,10,10
Lying barbell triceps extensions 12,10,10,10
Dips 16,14,12,10

standing barbell curl 18,16,14,12
Hammer curl 10,10,10,8
dumbbell curl 10,10,10,8
seated one-arm dumbbel 12,12,10,10

+abs

Tuesday: shoulders+calf
Sith press(not behind neck) 12,10,10,8
Dumbbell press 12,10,10,8
Barbell upright rows 12,12,10,8
Dumbbell side laterals 12,10,10,8
Prone dumbbell side laterals 12,10,10,8

Machine calf raises 16,16,14,12,10

Friday: back
Lat machine front pulldowns 14,12,12,10
Close-grip lat pulldowns 14,12,12,10
One-arm dumbbell bent rows 10,10,10,8
Deads 12,10,10,8
Seated pulley rows 12,10,10,8

+abs

Saturday: same as wednesday

Sunday: off

 

[Die$eL~Man]

you do way too many sets per bodypart in my opinion !

 

[b00tycall]

PICS and stats

 

[Eze]

You are overtraining and going to end up getting hurt.

 

[b00tycall]

overtraining
would somebody kindly help me? what 2 make different?

 

[Eze]

CHEST:
Get rid of the flyes and cable cross overs

LEGS:
Pick on of Squats, Leg Press, or Hacks. There is no need to do all 3 in one workout. Pick one, or switch them up each workout. You'll also want to throw in a hamstring exercise.

ARMS:
Pick 2 exercises for bi and 2 for tri. Stick with the heavy compound movements... Close Grip Bench, Weighted Dips, Reverse Grip Bench, Skull Crushers, Barbell Curls, Dumbell Curls, Preacher Curls, Hammer Curls. (you don't need to do all these each workout)

SHOULDERS:
In my opinion there is no need for 2 pressing exercises. To tell you the truth, for shoulders I only do 1 pressing movement and that's it (no laterals, bent over laterals, etc).. but you can leave the rest of that stuff in if you want.

BACK:
I would pink one of: Chins, Pulldowns, Close grip pull downs
One of: seated Rows, DB Row, BB Row
As well as Deads.

As you can see, I am a fan of Low Volume, High Intensity.

 

[b00tycall]

is that really enough 2 give me mass?

monday: chest
Barbell Bench press 12,10,10,8,6
Dumbbell incline press 10,10,10,8
+abs

Tuesday: legs
Squat 20,18,16,14,12
Angled leg press 16,16,14,12

Machine calf raises 16,16,14,12,10

Wednesday: triceps+biceps
Narrow-grib bench press 12,10,10,10
Dips 16,14,12,10

Hammer curl 10,10,10,8
dumbbell curl 10,10,10,8

+abs

Tuesday: shoulders+calf
Sith press(not behind neck) 12,10,10,8
Dumbbell side laterals 12,10,10,8
Prone dumbbell side laterals 12,10,10,8

Machine calf raises 16,16,14,12,10

Friday: back
Close-grip lat pulldowns 14,12,12,10
One-arm dumbbell bent rows 10,10,10,8
Seated pulley rows 12,10,10,8 or Deads 12,10,10,8

+abs

Saturday: same as wednesday

 

[Eze]

Whether or not you build mass depends on your diet, rest, and intensity in the gym.

I know of a very popular training method that uses even less volume than that and it turns people into monsters. Maybe you've heard of it .... DC training.

You are going to need to make sure you are getting enough rest days. Afterall, these are the days that your body actually grows.

 

[nekronom]

I would do less reps:
instead of
Squat 20,18,16,14,12
make like
Squat 20,16,12,8,6 (where 20 and 16 still is warmup)

 

[Vennom96]

I think its way overkill to do all that, especially doing the same exact movements each workout. For example: doing cables and 2 types of flyes in the same chest routine is unneccesarry. And 2 pressing movements for shoulders, pick one or the other. And for back you're doing 2 types of lat pd's, pick one and switch it up every couple weeks. This is all my opinion though. And you're also doing very high reps. But everyone is different, maybe this works for you.