indrid_cold17
New member
post your best mass routine ever here ,,,the one that worked for u 
your mass routine
- Thread starter indrid_cold17
- Start date
indrid_cold17
New member
bump!!!!!! come on guys post your routine
indrid_cold17
New member
anyone ??
PowerBuilder
New member
Day 1:
Flat Barbell Bench 2 sets 6-12 reps
Side Lateral Raises 4 sets 10-15 (some drop sets here)
Pushdowns 2 sets 8-12 reps
Day 2: off
Day 3:
Deadlifts: 2 sets 6-12 reps
Leg Extensions 2 sets 10-15 reps
Leg Curl 2 sets 10 -15 reps
Calve Raises 2 sets 15-30 reps (some drop sets here)
Day 4: off
Day 5:
Pullups 4 sets 3-10 reps (used assistance if couldn't do more than 2 reps)
T-bar Row 2 sets 10-15 reps
Concentration Curls 3 sets 5-20 reps (some drop sets here)
Barbell Forearm Curls/Extensions 3 sets 10-20 reps (supersets)
Day 6: off
I usually did one day on one day off. If I wasn't feeling right I may have taken an extra day off, and occasionally skipped an off day if I was feeling very energetic. It averaged out to a routine that repeated every 6 days however. I don't necessarilly think that this was the best routine I could have done, it is just the routine that I happened to gain the most mass on partly because I did it after a very long lifting layoff and had dieted my weight considerably down during that layoff. When I started lifting again I ate a many times a day, high protein/high calorie diet
Flat Barbell Bench 2 sets 6-12 reps
Side Lateral Raises 4 sets 10-15 (some drop sets here)
Pushdowns 2 sets 8-12 reps
Day 2: off
Day 3:
Deadlifts: 2 sets 6-12 reps
Leg Extensions 2 sets 10-15 reps
Leg Curl 2 sets 10 -15 reps
Calve Raises 2 sets 15-30 reps (some drop sets here)
Day 4: off
Day 5:
Pullups 4 sets 3-10 reps (used assistance if couldn't do more than 2 reps)
T-bar Row 2 sets 10-15 reps
Concentration Curls 3 sets 5-20 reps (some drop sets here)
Barbell Forearm Curls/Extensions 3 sets 10-20 reps (supersets)
Day 6: off
I usually did one day on one day off. If I wasn't feeling right I may have taken an extra day off, and occasionally skipped an off day if I was feeling very energetic. It averaged out to a routine that repeated every 6 days however. I don't necessarilly think that this was the best routine I could have done, it is just the routine that I happened to gain the most mass on partly because I did it after a very long lifting layoff and had dieted my weight considerably down during that layoff. When I started lifting again I ate a many times a day, high protein/high calorie diet
indrid_cold17
New member
bump 4 more replies ,,,i just want that thread to be like kinda a refrence for the best workout plans so that when somone pleataus and looking for something new he can get some ideas from here ,,,hope i get much replies,,peace
blackjack
card counting specialist
since you wont go to the stickies ill bring one to you. try this.
http://steroidology.com/forum/showthread.php?t=661
http://steroidology.com/forum/showthread.php?t=661
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