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3 day mass routine

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  1. #1
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    3 day mass routine






    looking for a solid 3 day a week mass routine. any advice would be greatly appreciated.

  2. #2
    Patrick
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    total body
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  3. #3
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    Wink

    day exerise reps X sets

    M- deadlift 8-6 X 5
    bent rows 8-6 X 3
    up right rows 8-6 X 4
    military 8-6 X 4
    weighted sraight leg calve press 12-10 X 6

    W-bench 8-6 X 5
    incline press 8-6 X 5
    tri push downs 8-6 X 6
    Barbell Curl 8-6 X 6
    weighted situp 8-6 X 6

    F- Squats 8-6 X 6
    leg extension 8-6 X 3
    Leg curls 8-6 X 4

    1.5-2 minutes rest between sets
    weight range should be 70% - 80 % of 1 rep Max
    eat 20 X BW in Calories each day
    this includes 1-1.5 grams/ lbs of BW of complete protein
    get lots of rest.

  4. #4
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    sure

    try this...

    chest/tris
    back/bis
    shoulders/legs

    or this...

    chest/back
    legs
    shoulders/bis/tris

    good luck!

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