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routine strictly for bodybuilding (adding mass)

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  1. #1
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    routine strictly for bodybuilding (adding mass)






    MONDAY: Squats 5x5-10
    Leg Extensions: 3x15
    Lying leg curls - 2 warm up sets then 1 set of 12, go heavier, 1 set of 10, heavier, 1 set of 8, rest about 90 seconds between these sets… then do a drop set like this..go back to weight you did for 12, do it 10 x, drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) one plate and do 25 partials out of the bottom
    Stiff leg Deads 4x10 - put plates under your toes to maximize hamstring involvement
    Walking DB lunges 10steps each leg (for 2 rounds total)

    TUESDAY: Incline DB Press 4x6-10
    Weighted Dips 4x6-10
    Hammer strength bench press 11-20 total reps- rest pause
    Cambered bar Skullcrushers 4x6-10
    Cable Pressdowns 3x15-20

    THURSDAY: Weighted Chins 3x4-6 - 3 second negatives
    BB Rows 3x6-8 - do mechanical dropset after last set (positioning torso more upward and squeeze some last reps)
    Deadlifts 3x8-10
    Cable seated rows 3x10-12
    BB Curl 4x8-12
    DB Curl 1x6 drop to 6 drop to 8 reps

    FRIDAY: Seated BB Press 3x6
    Seated DB Press 2x8-10
    Leaning laterals 3x10-12 ( i feel side delts best on them)
    Machine shoulder press 11-20 total reps - rest pause
    Standing Calf Raise 4x10 - 3 sec negative, 3 sec contracion


    What do you think about this? I think it is rather moderate volume.

  2. #2
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    I'd say low volume, not moderate.
    For example: you are doing chest once every 7 days.
    Does it really take you 6 days to recover from a chest workout?
    I'd say once every 4 or 5 days would be moderate.

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