mwman

I'd appreciate it if you all could review my routine. The split is based off a split that Rob DiMaggio made that I found. My goal is mass gain and for each exercise I do 3 sets of 6-8 reps, increasing the weight after each set. I am currently not doing squats because of lack of a spotter. Thanks.

Sunday: Off

Monday: Off

Tuesday: Back/Biceps
-Wide grip chin ups
-Lat pulldowns
-Seated rows
-Weighted Hyperextensions

-Dumbbell curls
-Seated barbell curls
-Cable curls

Wednesday: Chest/Triceps
-Flat barbell press
-Incline dumbbell press
-Machine flyes

-Dips
-Cable pushdowns
-Overhead tricep extension

Thursday: Off

Friday: Legs
-Hack squat sled
-Leg press
-Leg curls
-Seated calf raise

Saturday: Shoulders/traps
-Dumbbell Press
-Upright rows
-Reverse machine flyes
-Side laterals

-Barbell Shrugs

mwman

Anyone? I want to make sure I am doing things right.

tryintogetbig

well i defineatky think squats are important, most ppl dont use a spotter unless they are going very heavy. If you are planning on staying in the 6-8 rep range you should be fine without a spotter, just start with light weights and work your way up as you feel comfortable.

As far as back, deadlifts are good for building mass. Instead of pulldowns or cable rows put in bent over barbell rows and t-bar rows.

Tri: change it up and add close grip presses every other time something like that

shoulders add clean and press which is a great power movement for your shoulders and will help build mass, as far as working rear delt try switch reverse flys with bent over laterals or bent over cable laterals( i can really work the rear delt with these)

Well overall it looks pretty good IMO, give some other ppl time to add there 2 cents.

camarosuper6

Deadlifts, Squats are two biggies you missed. Not that you HAVE to have them ALWAYS in your routine, however, they are the tried and true way to build power and muscle.

Dont skip out on these for optimum size and strength.

"Show me a beautiful woman, and I'll show you a guy tired of screwing her"

Duncans Donuts

Don't neglect deadlifts or squats, especially if you are looking to get massive. In many people's opinions, those are the top 2 movements in any kind of affective weight training program.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

mwman

Thank you all for the responses.

Deadlifts always confused me; do they work your back or your legs (which day should I do them on)? Once I get more info on them I will work them into my routine.

Duncans Donuts

A deadlift is a coordinated effort of the entire musculature. Primarily it works your back, hips, glutes, quads and hamstrings. It is usually classified as a back exercise and secondarily a leg one, and the fact that it is a great abdominal exercise is sometimes neglected.

I do them on my back day.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

NNN

I like dip for chest or declined press for chest day. Do any one here like those two exercises?

mwman

I took all of your suggestions and today (leg day), I performed real squats for the first time and also added straight leg deadlifts. My legs are still sore; I love it!

One last question though: is it okay to be doing both regular deadlifts on back day and SLDL's on leg day?

squanto

id actually recommmend against doing more than one type of deadlift per week. i used to do that and it put too much strain on my lower back. i would switch the kind of deadlift weekly.