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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 04:08 PM.

  2. #2
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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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    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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    I just asked about that myself and this is what I came up with

    3 Day Split





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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.





  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"

    "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

  14. #14
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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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