routine help

[bigggdoggg]

i have posted many time and this is all i have got.hows it look and is this the best for mass?


Day 1 Chest/Shoulders/Tris
Day 2 off
Day 3 Upperback(Lats)/Bis
Day 4 off
Day 5 Quads,Hams and Lowerback(Spinal Erectors)
Day 6 off
Monday:

Bench Press 2 x 6-8
Military Press 2 x 6-8
Z-Bar Extensions (skull crushers) 2 x 10-12

Wednesday:

Pull-Up 3 x 6-8 (use assistance.or weighted belt if needed)
T-Bar Row 2 x 6-8
Standing Alternating Dumbell Curl 2 x 10-12

Friday:

Squats 4 x 5-20 (I start with a 5 rep heavy set and lower the weight, ending with a 20 rep set)
Leg Curls 2 x 10-12


Add each of Abs, Calves, Forearms somewhere, or add them to all three workouts if you want

 

[inked1]

you should have deadlifts in there. base your routine around the 3 core lifts

day 1 deads ( back and bis)
day 2 bench (chest and tris)
day 3 squat (quads/ hammys/ calves)

probably the smartest ( and easiest) thing to do is to take the routine from the deadlifts sticky at the top of the page.

That routine will work for building both size and strength

 

[bigggdoggg]

what about shoulders? and is this the best way 3 days a weeks for mass? just eat aloooot

 

[Smallguy]

what about shoulders? and is this the best way 3 days a weeks for mass? just eat aloooot

shoulders are hit form benching so I like to finish them off with some side laterals and fornt raises.... I don't do shoulder presses any more

 

[blackbeard]

what about shoulders? and is this the best way 3 days a weeks for mass? just eat aloooot

its not jsut eating a lot-if youre a hard gainer and that means your about 150 and NEVER ain an ounce than you can have some junk type stuff..

but mae sure to get your protein/carbs/fat<<< good fats like olive oil ANPB not wendy's triple classic fats (i eat too many of those lol)

 

[GymLift]

Friday:

Squats 4 x 5-20 (I start with a 5 rep heavy set and lower the weight, ending with a 20 rep set)
Leg Curls 2 x 10-12

Replace the word 'curls' with 'press'. And squats can be box squats, too.

Definitely need deadlift in the routine. Your three major lifts are deadlift, bench and squat, with bench being the least important of the three when you are looking to add mass.

 

[luquillo78]

I agree that you should have deadlifts. I also like weighted dips on chest day. As heavy as you can for 8 reps.
I like militar press for shoulders, I would continue doing it on chest day.

 

[GymLift]

I think I just realized that both times I fucked up my shoulders (took a month for each to heal) was after doing dips.

 

[luquillo78]

That's bad that you can't do such a good excercise. It's my #1 tris excercise and excellent for lower chest. It's a very compound excercise that targets many muscles.

 

[bigggdoggg]

ok so i should do my posted workout but throw in deadlifts? what day would be best for deadlifts ?with back or with legs. im going to hit shoulders still on monday with chest tri.and eat good im hoping to gain weight in 8 weeks.