Fter doing some research, heres my new routine

[ccr_bballer33]

Heres my new routine after using the search funtcion on this site and some other people spoint of views, i found out what ive heard is best, and what works well. Please Critique if anything stands out to you that I should change or tweak a little. Thanks for the help. oh ps...what do you think of it? anything i need to change on the reps.. Stats: 16, 6'4, 185lber..needs mass

Monday - Chest/Bi's

DB Press 3x10
Flatbench Flyes 3x10
Incline Flyes 2x8
Pec Dec 2x10
DB Hammer Curls 3x10
Barbell Curls 3x10

Tuesday - Back/Tri's

Bent Over Bar Rows 3x10
Seated Rows 3x10
Incline Row's Machine 3x10
Tri Pushdowns 3x10
Skullcrushers/Tricep Extension 3x10
Cable Pressdowns 3x10

Wednesday - Off

Thursday - Legs

Squats 3x8
Leg Press 3x8
Calf Raises Stand/Seated 3x8
Leg Extensions 3x8

Friday - Shoulders

Shoulder Press 3x8
Upright Rows 3x8
Lever Seated Rear Delt's 3x8

 

[ccr_bballer33]

and..

and I've been training with heavy weights for about 2 months..

 

[ccr_bballer33]

anyone

anyone with some feedback please?

 

[aztecwolf]

for me i don't think i would get very good intensity on back and tricep day due to working out the bi's and chest the day before, your arms are most likely to be pretty tired. Try throwing the back/bi's on monday and chest/tri's on tuesday

Why so many fly motions for chest i like what LAM prescribes to one incline, one decline, one flat, and one fly exercise( i switch up with dbells and barbells)
For back throwout one of the rows and pump out some pullups/chins, or maybe some deadlifts
Triceps get the dips with added weight when you get stronger and close grip bench press going
For legs i have found better results without the extensions, maybe replace them with some good monrings/stiff dl's to get the hammys some work
With shoulders throw in some heavy shrugs for the traps

 

[gr81]

well a couple of things. first off I notice that most days you are oding tow or three different movements that are basically the same, like chest day you have 3 sets of flat flys, 2 sets of incl flys, and then 2 sets of pec deck, and those are all basically the same movement. You need to focus on the big three, squat deadlift and bench. You can forget about things liek tri pressdowns putting mass on you. You need more compound multijoint movements bro, thats the most important thing. I would also be very concerned with the lack of volume of intensity on leg day. why is your volume on chest day higher than leg day. Wheres the Hamstring and calf training? Wheres teh core training, lowerback and abs? Its gonna sound silly, but to add mass you need to stop training like a bodybuilder. Big heavy movements are whats gonna get you to where you wanna be. you have to build a solid doundation before you do anything, and power movements will do that. flys and pressdowns will not. good luck man

 

[gr81]

For back throwout one of the rows and pump out some pullups/chins, or maybe some deadlifts
Triceps get the dips with added weight when you get stronger and close grip bench press going
For legs i have found better results without the extensions, maybe replace them with some good monrings/stiff dl's to get the hammys some work

aztec dudes got it right

 

[ccr_bballer33]

alright, yeah i got yoyu

yeah alright sounds good, thanks for all the advice...it helps me alot