.....Day 1 Legs and Abs
Squats 5x6-10 reps
Leg extensions 5x6-10 reps
Leg curls 5x6-10 reps
Calf Raises 10x10
Weighted sit-ups 10x10
you should add in SLD's and Lunges. drop all that 10x10 for calves. you only need 2-3sets for them.
Day 2 Chest and Biceps
Bench press 4x6-10
Incline bench press 4x8-12
Flies 2x10
Barbell curls 4x6-10
Hammer curls 4x6-10
decent
Day 3 off
Day 4 Back and traps
Pulldowns 6x6-10
Seated pulley rows 4x6-10
DB row 4x6-10
BB shrugs 4x6-12
DB shrugs 4x6-10
wow, you need WG Pullups or chins, Bentover BB Rows, either do db shrugs or barbell, not both.
Day 5 Shoulders and triceps
DB shoulder press 4x6-10
CG bench press 5x5-10
Front raises 3x6-10
Tricep Pushdown 5x6-10
Military press Bar x failure
i dont see the need for cg bench or tricep pushdowns. where the skullcrushers and another kind of extension. i dont see the need for the bar till failure at the end either. also wheres lateral raises?
Day 6 off
Day 7 repeat
Is this ok for mass?




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^^^^^^ at the 'edit reason'.


