looking for a solid 3 day a week mass routine. any advice would be greatly appreciated.
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3 day mass routine
- Thread starter rebel
- Start date
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.
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.
sure
try this...
chest/tris
back/bis
shoulders/legs
or this...
chest/back
legs
shoulders/bis/tris
good luck!
try this...
chest/tris
back/bis
shoulders/legs
or this...
chest/back
legs
shoulders/bis/tris
good luck!