I need help....

[DimebagDarrell]

hey, im a soph in college and i never lifted in my life til 3 months ago when i realized i was a skinny b*tch. im 5'10" and only weighed 144, so i really needed some mass. ive been workin now, averaging about 3 times a week at the rec, but i was looking to switch to a new routine, i want to gain a lot of mass and strength, because, being my weight, now at 153 (all muscle thankfully), its all very toned. heres what i was thinking of, not counting legs, which ill work in there. Everything will be done to failure to make sure i get the most weight i can, with still doin good form of course.

Day 1 - Chest, Shoulders, Biceps
Bench Press - 3x6
Incline Press - 2x6
Military Press - 3x6
Upright Rows - 3x8
Barbell Curls - 3x6
Preacher Curls - 2x6

Day 2
Rest

Day 3 - Back, Triceps
Cable Pull Downs - 3x6
Pull Ups - 3x10
Rows - 3x6
Triceps Push Down - 2x8

Day 4
Rest

What do you think? What should i change, if anything, i really want to gain a lot of mass in the next 2 months before school starts back up again. Thanks!

 

[quakin]

If you really want to stick to a two day only program how about something more like this:

Day1:
Deadlift - 3 sets
Barbell/Dumbell Row - 2 sets
Military Press - 3 sets
Barbell Curl - 2 sets
Weighted Crunches - 3 sets



Day 2 & 3 - rest

Day 4:
Squat - 3 sets
Stiff-Leg Deadlift - 3sets
Bench Press - 3 sets
Skull Crushers - 3 sets

Day 5 & 6 - rest

Repeat

If you go heavy and to absolute failure on every set you should put on some meat with this routine and make good strength gains. Make sure your getting enough protien in your diet too.

 

[DimebagDarrell]

youre going to have to help me here, i dont know a lot of different lifts, especially some of the ones you mentioned. any resource to tell me how, i went above to the excercise and muscle directory but i cant search by lift name and itll take forever to find them. thanks!

 

[DimebagDarrell]

oh yeah, i am doing a lot of protein, i cut a lot of fat and am taking in tons of protein, so thats good, took my body a while to adjust tho

 

[DimebagDarrell]

ok ive got a ton of questions, sorry, i found them all but skull crushers. also, you really gain a lot of mass by resting that much?

 

[Mudge]

http://www.exrx.net/Lists/Directory.html

This page lists different excersizes for each bodypart, and shows how to do alot of them.

If you want to get serious, your going to have to do legs. Legs affect the rest of the body, besides helping you to not look like a light-bulb goof.

"uhh, I have a pink beard..."

 

[DimebagDarrell]

so then is quaken's suggestion good? you gotta help me out, im not exaclty an expert at lifting, so gimme what you got

 

[Mudge]

I don't see any side or rear delts, or any ab work. Fill in the blanks as you feel appropriate.

 

[TriZZle305]

quakin added some serious full body workouts to your routine that will be very beneficial... you wont get far at all without the squat and the deadlift ... also yes i agree with mudge i didnt see any rear delts in your routine but thats just simple stuff like pullups... yes rest is one of the essential keys to gaining mass!

 

[DimebagDarrell]

so yeah whats a skull crusher?

 

[Leniox]

Originally posted by DimebagDarrell
so yeah whats a skull crusher?

It's a workout that builds the triceps.

 

[Mudge]

Skull crusher should be listed on the site I linked to.

You lay down on a bench (this is also called the french press/nosebuster/lying triceps extention), and with a bar going behind your head (or on your nose if you feel lucky, or forehead), extend your arms so that you are working your triceps. This is not a traps/chest excersize so keep your elbows immobile.

I really like this for triceps, its my primary movement.