Andy_Massaro

How does this look guys?

Chest

Flat Bench Press - 10, 10, 8, 6, 4, 3, 3, 3 (first actual set = 6 reps)
Incline Bench Press - 6, 4, 3, 3
Decline Bench Press - 6, 4, 3, 3
Flat Dumbbell Flyes - 8, 8, 8, 8
Incline Barbell Press - 8, 8, 6, 6
Cable Crossover - 8, 8, 8

Triceps

Weighted Dips - 10, 8, 8, 6
Overhead Extension (Barbell) - 8, 8, 6, 6
Skullcrushers - 8, 8, 6, 6
Cable Pushdowns (Pronated) - 8, 8, 8, 8
Cable Pushdowns (Suppinated) - 8, 8, 8, 8
Kickbacks - 8, 8, 8


Day 2 - Legs and Biceps

Legs

Squats - 12, 10, 8, 8, 6, 6
Leg Press - 8, 8, 8, 8
Leg Extension - 10, 8, 8, 8
Hack Squat - 8, 8, 6, 6
Leg Curl - 10, 8, 8, 8
Straight Leg Deadlifts - 8, 8, 8, 8

Biceps

Standing Barbell Curls - 10, 8, 8, 8
Alternating Dumbbell Curls - 8, 8, 8, 8
Preacher Curls (Barbell) - 8, 8, 8, 8
Hammer Curls - 8, 8, 8, 8
Cable Curls - 10, 8, 6
Concentration Curls - 12, 10, 8


Day 3 - Back and Shoulders

Back

Pullups - 10, 10, 10
Bent over rows - 8, 8, 8, 8
Pulldowns (behind neck) - 8, 8, 8, 8
Pulldowns (in front) - 8, 8, 8, 8
One arm Dumbbell rows - 8, 8, 8, 8
Seated Rows - 8, 8, 8, 8

Shoulders

Military Press (in front) - 10, 8, 6, 4, 4
Military Press (behind neck) - 8, 6, 6, 4
Front Dumbbell Raises - 8, 8, 8, 8
Side Dumbbell Laterals - 8, 8, 8, 8
Rear Dumbbell Laterals - 8, 8, 8, 8
Barbell Shrugs - 10, 10, 8, 8

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

VILBAUGH

looks pretty typical. Way too much fluffy isolation work, the volume is quite high and it looks boring and time consuming as hell. For starters Id do some reading if I were you. I would trade everything you posted up there for heavy deadlifts off the floor.

There are few things graven in stone, except that you have to squat or you're a pussy. - M. Rippetoe

m11

What are your goals?

Getting Started by Built
LG Sciences Board Representative


These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by
LG Sciences, LLC.

Andy_Massaro

i'm looking to gain mass..i'm so bored of my routine that I do now..which consists of the usual compound movements

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Triple Threat

I tend towards high volume workouts, but this would be over the top for me. You list 3 days of workouts. Is this 3 days per week or 3 consecutive days and then start over? Rest days?

As VILBAUGH said, too much isolation stuff. For example, keep the first 3 triceps exercises and ditch the last 3. For biceps, standing, preacher and hammers should do the trick. You've also got a bit of an imbalance between quad and hamstring volume.

Compound movements

gtbmed

Too much volume first of all.

Second of all, there's no reason to train triceps, biceps, and shoulders independently of chest/back. Those muscles get tons of stimulation during your chest/back workouts.

Third, too many movements and too many isolation movements IMO.

gtbmed's strength journal

mike2

That a lot of volume. Why not try DC training for 12 weeks and see what happens.

Andy_Massaro

The reason that this program appealed to me is because I feel that I usually don't do enough volume to get enough muscle break down. I usually only do like 4 exercises for chest, 4 or 5 for back, around 5 for legs and then 3 or 4 for shoulders..I just don't feel like that's enough

Myspace

Journal

"The way to gain a good reputation is to endeavor to be what you desire to appear." - Socrates

"Better to do a little well, then a great deal badly." - Socrates

Merkaba

Its not about muscle breakdown. Thats crap from 90's magazines. It's more about muscle recruitment and stimulation. Enough "break down" or "trauma" will occur with proper intensity. And the fact that you haven't mentioned diet when speaking about gaining mass shows that, like Vilbaugh said, you need to read. What are your meals like? And I agree, too much volume and iso work

Ban 2 1/2 's !!!!!!
--------------------------------------------
Some Pics. All Natural