Reply With Quotecurious, is there any reason why you split off hamstring from leg day?
i'm a fan of the principles of Max-OT, so to me it looks like you're doing too many sets. try limiting it to 6-9 sets per muscle group, and lower the reps to 4-6. You'll be able to lift heavier, and lifting more weight = gaining mass (with appropriate diet).
i'm no expert though, so put more emphasis on advice from the veteran board members.
Mass gain routine--Tell me what you think!
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05-25-2004, 02:41 PM #1Registered User
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Mass gain routine--Tell me what you think!
Day 1: Chest and Hamstring
-BB Flat bench press 8-10 reps x 4 sets
-DB Incline press 8-10 reps x 3 sets
-DB Incline fly 8-10 reps x 2 sets
-Dips 8-10 reps x 2 sets
Stiff leg dead lift 8-10 reps x 4 sets
Leg curl 8-10 reps x 4 sets
Day 2: Deltoids and Biceps
-Military press 8-10 reps x 3 sets
-Lateral raises 8-10 reps x 3 sets
-DB Front raises 8-10 reps x 3 sets
-Shoulder Shrugs 8-10 reps x 3 sets
-Read Delt Fly 8-10 reps x 3 sets
-Close grip chins 8 reps x 3 sets
-BB curl 8-10 reps x 3 sets
Day 3: REST
Day 4: Quads and Calves
-Squats 8-10 reps x 4 sets
-Leg press 8-10 reps x 4 sets
-leg extension 8-10 reps x 4 sets
-Standing calf raise 8-10 reps x 4 sets
-Seated calf raise 15 reps x 4 sets
Day 5: Back and Triceps
-Chins 8-10 reps x 4 sets
-BB bent over rows 8-10 reps x 3 sets
-Dead lifts 8-10 reps x 3 sets
-Wide grip Lat pull down 8-10 reps x 3 sets
-BB close grip bench 8-10 reps x 3 sets
-Skull Crushers 8-10 reps x 3 sets
-Straight bar press down 8-10 reps x 2 setsobsession is just a word the lazy use to describe the DEDICATED
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05-25-2004, 03:14 PM #2Registered User
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05-25-2004, 09:24 PM #3Senior Member
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kenshamrockWhy do you do close grip chins on shoulder day? I would just to shoulders & traps on shoulder day.
I wouldn't do shoulders & chest on back to back days or never ever on the first day. When you work your chest, your shoulders greatly come into play & will also be worked & weakend & need time to recover. Your shoulder day I'm sure couldn't be as good or strong as it could be if you didn't train shoulders & chest on back to back days. Not a good thing.
Only one rest day? I would put another rest at least in there especially if you hit each muscle once a week really hard.
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05-25-2004, 09:26 PM #4Senior Member
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I said
I meant never ever do chest & shoulders on back to back days or never ever on the same day, not the first day. I'm getting tired & off to bed at 11:30PM.I wouldn't do shoulders & chest on back to back days or never ever on the first day
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