Training programe

**LFC123** · 03-10-2009, 05:47 AM

Im 18 and i work out 6 days a week doing one body part per day in this order-Back,,, Biceps,,, chest,,, shoulders,,, triceps,,, legs and then a days rest.
I was just wondering if this was a good routine to build good muscle mass.

Also i eat 6 meals a day having at least 3 hours in between each meal and am also currently usin maximuscle progain and was just wondering is their any other ways to gain good weight fast.

**Gazhole** · 03-10-2009, 07:01 AM

Its impossible to tell whether your program is good or not as all you've given us is the training split.

The best way to tell is whether or not you are gaining weight?

Pretty much all the trouble with putting on muscle is down to your diet, so if you arent eating enough you wont put on muscle whether you are doing the perfect program or are just dicking around all day.

That said, program design is very important. Stuff we need to know to help out:

Split
Exercises
Sets
Reps
Rest Intervals
Program Periodization

For a start!

I suggest you read the stickied threads in the training section for some really useful information if you havent already. 90% of the time this will answer most basic questions.

**LFC123** · 03-10-2009, 09:00 AM

Day 1- Back- warm up with lat pull downs
bent over rows (dumbells)
barbel lying row
B bar pull downs

Day 2- Biceps- warm up with Machine bicep curl
dumbell bicep curl
dumbell hamer curl
barbell curl
machine bicep curl drop sets

day 3- chest- warm up with flat bench press
dumbel bench press slight incline
decline bench press
incline bench press
fly curls/peck deck

day 4- shoulders- warm up with super set shoulder press (narrow then wide grip)
lat raises
dumbel shoulder press
up right row
shrugs

day 5-triceps- warm up with pull downs
barbell french push ups
dumbell kick backs
dips
roped pull downs

day 6- legs- warm up with 3 sets of squats
a further 3 sets of squats with slightly more weight
leg extensions
leg curls
stiff leg dead lifts
calf press

day 7 rest.. That is a typical weeks workout for me although i do like to change it around every so often. I will do about 4-5 sets of 8-10 reps on each exersize exept for the calf presses i wil do about 6-7 sets of 8-10. Is this a good routine for building muscle mass.

**natural^** · 03-10-2009, 09:29 AM

Originally Posted by LFC123

Day 1- Back- warm up with lat pull downs
bent over rows (dumbells)
barbel lying row
B bar pull downs

Where are the Deadlifts?

Originally Posted by LFC123

Is this a good routine for building muscle mass.

There are so many better ways to achieve muscle mass.

**LFC123** · 03-11-2009, 01:34 PM

I do try to fit in deadlifts more often and will definatly fit them into my backworkout. You said their are better ways to build muscle mass could you just let me know what you think i should change about my routine.

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