Sets per workout confusion

[dbonec4l]

Can somebody help me,I have read alot of threads here but can somebody tell me like how much sets should I do for my work out?This has been my routine for the past month 1/2 and I am not really sure if I am doing it correctly.I weight 160 and I want to get like 15-20 pounds of muscles.my routine is:

MON-Chest-trice
for chest I do in total 9 sets of 8-10 reps
and for tric i do 4-5 set of 8-10 reps

TUES-Cardio-ABS

WEDNS-BACK-Bicept
i do 9 sets of 8-10 reps
and for bicept i do 4-5 sets of 8-10 reps

Friday-Shoulder-Legs
for shoulder I do 9 sets of 8-10 reps


I didnt write what machines I do because I cant remember the names of the yet,but here is the basis of what I do and I am not sure if I am doing the number of sets I should do,for example my biggest confusion is when I do chest I know I am working my shoulder and tricept,and i read that you should only do 12 sets per bodypart,so should I count the sets I did for chest as it was for tricept to or not?And can anyone tell me please how many sets I should do for chest and then for tricept?and the same for back and bicept.

thank you

 

[GymLift]

That routine is horrible.

Focus on the big three lifts:
-Squat
-Deadlift
-Bench

More weight, fewer reps, fewer sets.

And to add mass you will need to change your diet. Adding that additional mass takes additional calories. In partucular, much of it should come from protein.

 

[dbonec4l]

That routine is horrible.

Focus on the big three lifts:
-Squat
-Deadlift
-Bench

More weight, fewer reps, fewer sets.

And to add mass you will need to change your diet. Adding that additional mass takes additional calories. In partucular, much of it should come from protein.

Yes but how many sets in total do you recomend I do in the workout?Or can you recomend me a routine?

 

[blackbeard]

this is a rouytine given by our own pullinbig..the sets listed are "work sets" so youll need to wamr up and then proceed to do the prescribed sets and reps

Here’s a generic routine that is a good starting point. This is a mass building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs.

Monday:
Squats 2 x 5
Box squats 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10

Tuesday:
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps

Thursday:
Dead lifts (rotate variations each week) 2 x 5
posterior core movement 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

and for those who want a band/sled only routine here ya go:

d1
heavy sled pull forward 1 x 100yds
heavy sled pull backwards 1 x 100yds
band/neck/gms 2 x 10
band crunches 2 x 20
adduction pull 1 x 50yds/leg
abduction pull 1 x 50yds/leg

rest day

d2
band push ups 2 x 10
band push downs 2 x 10
band up-right rows 1 x 10 or front and side raises
band pull aparts 3 x 10

rest day

d3
band/neck gms 2 x 10
sled pull thrus with handle 2 x 10
band crunches 2 x 20
sled lat rows 2 x 20
band hammer curls 2 x 10

and for cardio on the off days. Pull the sled. =0)

 

[GymLift]

Yes but how many sets in total do you recomend I do in the workout?Or can you recomend me a routine?

I'm trained by pullinbig, so my routine somewhat resembles the above post.