3-day Mass Routine

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  1. #1
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    3-day Mass Routine

    Can anyone tell me a good mass gaining 3day routine. I have about 45min-1hour each day. Anyone that can help thanks.

    Just for extra info, im 19, 5'10, 190lbs and im somewhat of a beginner to bodybuilding.

    Oh yea also, sometimes when I workout it seems I dont have as much energy as I should have. Like just a little bit =\
    Last edited by iryoku; 10-21-2003 at 05:08 PM.

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    Do you train in a gym or at home? If at home, what equipment do you have?

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    I train at the gym. Any help would be great

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    Anyone?

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    just hit each body part once:

    Day 1: Legs
    Day 2: Off
    Day 3: Chest/Tris/Delts
    Day 4: Off
    Day 5: Back/Bis/Traps
    Day 6: Off
    Day 7: Repeat

    Use around 2 exercises per body part, stay in the 4-6 rep range do 6-8 "working sets" (after warm-ups, these are to failure) per body part. Use compound exercises: squats, SLDL, rows, bench press, french presses, standing barbell cursl, military presses, etc.

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    @rdimaggio

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    6-8 sets each muscle? or each exercise?

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    6-8 sets per muscle group.

    I usually stay around 6 for smaller muscles like biceps and 8 for larger like back.

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    @rdimaggio

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    I just asked about that myself and this is what I came up with

    3 Day Split
    http://www.ironmaglabs.com/banners/Osta728.gif


    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

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    Thanks jodi

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    Jodi, how is that any different then what I posted?

    oh iryoku you're welcome.

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    Arg sorry prince, THANKS! sorry

    Both of yours is just about the same, you both helped me.

    sorry again prince :P

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    Originally posted by Prince
    Jodi, how is that any different then what I posted?

    oh iryoku you're welcome.
    Its not, sorry Prince. I just looked at it briefly and attached it.
    http://www.ironmaglabs.com/banners/Osta728.gif


    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  13. #13
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    when you say 6-8 working sets you mean like:

    DB PRESS:

    1x6 reps of e.g 135lbs
    1x6
    1x6
    1x6
    1x6
    1x6

    or do you mean all up for that muscle group so say 3 sets of 3 different exercises?

    does this make sense?
    "a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES"

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    My favorite 3 day split is...

    monday:
    CHEST/BACK/ABS
    wednesday:
    QUADS/HAMS/CALVES
    friday:
    DELTS/BIS/TRIS

    Sample routine...
    monday:
    -bench press...3 x 8-10
    -incline press...3 x 8-10
    -bent rows...3 x 8-10
    -WG lat pulldown...3 x 8-10
    -crunches...3 x 30

    wednesday:
    -squats...3 x 10-12
    -leg press...3 x 10-12
    -leg curl...2 x 8-10
    -stiff deadlift...2 x 8-10
    -standing calf raise...3 x 12-15

    friday:
    -military press...3 x 8-10
    -upright row...2 x 8-10
    -barbell curl...2 x 8-10
    -preacher curl...2 x 8-10
    -lying tricep ext...3 x 8-10
    -pushdown...2 x 10-12
    -leg raises...3 x 15

    Just an example...

  15. #15
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    gopro, why would you suggest such a high rep range for gaining mass?
    I stay in the 4-6 rep range for working sets.

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