couple of Q's

**IXZYW** · 05-02-2005, 09:37 PM

ok first, here is my routine so far. i do it monday, wednesday and friday...my goal is gain about 25 pounds muscle mass, and be fairly cut.

DAY 1: LEGS

squats 4 sets
stiff leg dead lifts 3 sets
calf raises 2 long sets
abs

DAY 2: CHEST/SHOULDER/TRI

bench press 4 sets
military press 4 sets
lateral raises 2 sets
close grip bench press 3 sets

DAY 3: BACK/BICEPS

deadlifts 4 sets
bent over rows 3 sets
pullups 3 sets (when i get my power rack or pullup bar)
shrugs 3 sets
barbell curls 3 sets
alternating curls 2 sets
abs

i have a couple questions:

1)when should i do cardio? i was thinking on thursday, and saturday or sunday.

2)can i do abs more often?

3)should i be doing any forearm exercises?

thanks for your help...i appreciate it.

**DimebagDarrell** · 05-02-2005, 09:52 PM

1) if you want to gain 25 pounds LBM, cardio is a no-no. gain about 35 pounds then cut off the 10 pounds of fat youll probably gain with it.

2) yes, you can do abs more often. 2 times a week is fine, some people even do 3. dont do them every day though, like some would suggest

3) you dont necessarily need to do forearm excercises, unless you arent getting an bigger in the forearms. great excercises for the forearms can be found in the forearm thread in this same forum on this page.

by the way, i would split up day 2, and do more sets per body part. when i train chest, i do 9 sets, tris i do 8 sets, and shoulders i do 10 (i train the heads individually). 13 for all is probably not enough. especially since you have no posterior deltoid work.

**IXZYW** · 05-02-2005, 10:42 PM

how would you split it up? you mean on different days?

**IXZYW** · 05-02-2005, 10:44 PM

oh yeah, incline bench press is supposed to be in there. i forgot to put it in. would it be ok if i just added an exercise to work rear delts in there?

**DimebagDarrell** · 05-02-2005, 11:27 PM

i dont think its a good idea to do all 3 on the same day. my split has chest one day, tris two days later, then shoulders two days after that

**Doublebase** · 05-03-2005, 06:07 AM

I do this for my chest/shoulder/tricep workout.
Flat bench 4 sets
Standing shoulder presses 4 sets
Behing the head dumbbell extentions 4 sets

Very heavy, and very intense. I am also bulking. Diet is way more important when bulking. Your workouts should be very heavy and intense. Keep it basic. You want heavy compound movements to stimulate more muscle fibers then just the ones you are targeting. Your forarms will grow when you start to eat more and lift heavier. It takes time. Your arms get worked with with almost every exercise you do besides legs. Don't be so concerned with them, they will grow as your waist, chest, back and legs do. I have gained 16lbs in about 8 weeks. If I was better with my diet it would be more.

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