Originally Posted by philsfan

Been reading hear for a while thanks for all the good advice, it has really helped to advance my training and my way of thinking about training. I am on 3 day a week Push/Pull/Legs centered around power/rr/shock. I have another 3 week cycle left then I want to go to 4 days a week. Which routine looks best? I am not sure of the rep scheme yet that is why it is not posted. Any advice would help and also if If i have some exercises on the wrong day just let me know, oh yea I am looking to add some mass.

Workout A: Upper/Lower (Push/Pull)

Monday:
flat bench [[[[[[you need to do some overhead pressing]]]]]
incline i would do something like..
dips bench, standing overhead press, flys, lateral raises, dips
flys that should be enough to realy tire your tris/chest/shoulders
db press
cg bench press
DB side lateral raises

Tuesday: [[[[[choose between sldl/ good mornings....
Deadlifts
SLDL
Good Mornings maybe something like deads, good mornings,
SL Leg curl leg curls,calf raise, abs
seated calf raises
abs

Thursday: {{{ [you may consider doing only pullups instead of pulls, chins,
Bent-Over-Row pull downs, straight arm pull downs. also a regular
RDL standing barbell curl with your back to the wall
chin-ups is a real good mass builder for biceps... here
pull-ups/pull downs is what i suggest.....and i dont know what rdl is
Cg seated Row bent row, pullups, cg seated row, barbell curls
Straight arm pull downs i may consider hang cleans here to but i just
preacher curls like those a lot

Friday: i dont think walking lunges will build as much mass as just
Squats an extra set of squats. you dont really need to do any of
Walking lunges those squat variations, either.... i would just do several sets of
SL leg press squats, standing calves, abs
hack sqauts
standing calfs
abs

or Workout B:

Monday: chest/tri
flat bench
incline
dips
decline
flys
cg bench
tricep push downs

Tuesday: back/bis
Deadlifts
bent-over-row
CG seated row
pull-ups/pull-downs
chin-ups
bb Curls
preacher curls

Thursday: delts/calfs
BD press
Side lateral raises
DB front raises
Rear delt flys
shrugs
seated calf raises
standing calf raises

Friday: legs/abs
Squats
SLDL
walking lunges
SL leg press/SL quats
SL leg curls
Hack squats
Abs