TapRackBang

I'm new to lifting and will be starting my first full week of lifting tomorrow. My primary goal is to gain mass.

Is there anything I'm overlooking with this routine? Am I starting too slow? Should I be lifting for every major muscle group twice in one week? Too much arm work on Friday?

Your input is appreciated. . .

Monday:

Chest & Back

Flat Barbell Bench Press 3 x 6-8 reps
Low Incline Dumbbell Press 3 x 6-8 reps
Dips 3 x 6-8 reps

Chin ups 3 x 6-8 reps
Deadlifts 3 x 6-8 reps
Barbell Rows 3 x 6-8 reps
Shrugs 2 x 10 reps

Tuesday & Thursday Off (Rest)

Wednesday

Legs & Abs

Squats 3 x 6-8 reps
Hack Squats 3 x 6-8 reps
Leg Curls 3 x 6-8 reps
Straight Legged Deadlifts 3 x 6-8 reps
Standing Calve Raises 5 x 10 reps

Friday

Shoulders & Arms

Military Press 3 x 6-8 reps
Seated Dumbbell Press 3 x 6-8 reps
Standing Lateral Raises 3 x 6-8 reps

Narrow Grip Bench Press 3 x 6-8 reps
French Press 3 x 6-8 reps

Barbell Curls 3 x 6-8 reps
Hammer Curls 2 x 6-8 reps

Reverse Barbell Curls 3 x 6-8 reps
Barbell Wrist Cursl 3 x 6-8 reps
Barbell Revers Wrist Curls 3 x 6-8 reps

Age 33
Height 6'4"
Weight 192 lbs
Body Fat 13.6

gr81

Not too bad. Personally I would sperate the back and chest into 2 WO b/c they are both major muscle groups and you can't approach one with the intensity you need without neglecting the other IMO. Also doing this would allow for more arm training during the week. The arms recover quickly, especially the bis, and I don't think that once a week is enough for them. That is what is nice about doing something like throwing the tris in with the chest and the bis with the back. Triceps are included with most pressing movements so you are showing them something on chest day, why not just finish them off on that day when they are already pre exausted. That way you can take the close grip bench that you are doing on shoulder day and do it on chest day. Same notion with the back, bis are included in most rowing movements. Also why are all the reps 6-8 just out of curiosity?

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

TapRackBang

So you'd suggest doing the following?

Monday

Chest, Triceps & Forearms

Tuesday & Thursday

Rest

Wednesday

Legs & Abs

Friday

Back & Biceps

I am new to all this, so in effect, I'm taking a stab in the night with this routine. Would you suggest doing more in the neighborhood of 8-10 reps per set? Also, given what you said, should I go for twice a week on biceps?

TapRackBang

Age 33
Height 6'4"
Weight 192 lbs
Body Fat 13.6

gr81

thats not bad. If you are new I would up the reps to the 10-12 range b/c 1) it will give your muscles time to get into shape and adapt to the new stress you are placing on it. 2) it will give you a chance to learn the form of the lifts while staying lighter. Give yourself time, I wouldn't go to failure for a while until you feel like you are getting into shape and can handle the added stress. remember that weightlifting to accomplish your goals is a long road, not one that is achieved in a few short weeks. You must be careful and listen to your body. By this I don't mean that you shouldn't be progressively going heavier and more intense b/c you should. Just remember that consistency will get you to where you want to be. if you still have any questions, do a search inthe training forum to read some new bulking routines for first timers. Also feel free to PM me if you have any additional more specific questions. good luck

Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

TapRackBang

I'll take your advice and go with 10-12 reps per set. I'll stick with this initial routine for four to six weeks (enough time? - I don't expect to see major changes in that time, just progress), then evaluate how it is working.


I appreciate your input.

TapRackBang

Age 33
Height 6'4"
Weight 192 lbs
Body Fat 13.6