Reply With QuoteI would do more than just one back and shoulder exercise a week.
my workout
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Thread: my workout
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04-19-2011, 07:08 PM #1Registered User
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my workout
im 16 6 '2' and about 167 pounds looking to put on size ive been reading up alot on this and this is what i came up for my workout please tell me if its good or what i need to change about
Monday Legs
squat 5x5
leg press 3x10
leg curls 3x12
lunges 3x10
tuesday: chest and back
bench press 5x5
incline benche 3x8
deadlift 3x8-10
lat pulldown or any other back exercise i change it up everyweek 3x10
incline flys 3x 10
thursday shoulder bi's and tri's
arnold press 3 sets 6-10
skull crushers 3x10
upright rows 3x10
rope pulldown 3 10-15
standing curls 3x 12-15
preacher curls 3x12-15
i dont do all of these exercises everyweek the only ones i do everyweek are bench squat deadlift and shoulder press i change the other exercises up
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04-19-2011, 07:16 PM #2No Rest for the Wicked ELITE MEMBER
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Everybody wanna be a bodybuilder but dont nobody wanna lift this heavy ass weight. R.C.
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04-19-2011, 07:19 PM #3Registered User
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o i forgot to put side raises for shoulders and what else should i do for my back
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04-19-2011, 08:53 PM #4Senior Member ELITE MEMBER
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Here are my suggestions. Don't be afraid to get out of the 3x10 set/rep range either.
Originally Posted by bit14
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04-21-2011, 08:36 PM #5Registered User
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thanks for the advice how many reps do u think i should be doing?
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04-21-2011, 08:48 PM #6Senior Member ELITE MEMBER
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Just change it up sometimes. Once I get to 10 reps I like to increase weight enough so I only get about 6 next time then work up to 10 again. I also like doing sets to failure so I only do 1 or 2. You can do whatever you want, just don't do the same thing every time.
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04-23-2011, 08:41 AM #7Registered User
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sounds good thanks
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04-23-2011, 08:43 AM #8Senior Member ELITE MEMBER
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mass= low reps for me. I stick to 4-8 reps max when im bulking up. Load up the weight(have a spotter
) and drop the reps down. I would gradually work down to the 4 reps tho. Maybe throw some more back exercises in there, and also a few more bicep(reverse curls, hammer curls). Looks good
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04-23-2011, 12:30 PM #9Registered User
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Maintain correct form if you want results fast,and very less side effects
Go heavy if you want to gain-up,and dont forget to refuel your body with proper diet and protein 
Best of luck !!
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