i'm lost...please help me with a new workout

[kenwood]

ok right now i'm lost in my workout and i was wanting to start a fresh clean workout monday so i was wondering if someone can help me get a workout together before monday and i need one to build mass ....thanks

 

[NEW_IN_THE_GAME]

here is mine, try it- only do some of the exercises not all of them at first, go as heavy as possible and enjoy.

monday: chest and biceps.
decline bench press, 10-8-6-4
incline db press - 10-8-6-4
flat bench press, 10-8-6-4
chest expandor, 10-8-6-4
flyes, 10-8-6-4
standing barbell curls, 10-8-6-4
standing hammer curls, 10-8-6-4
preacher curls, 10-8-6-4

tuesday: back and triceps
deadlifts, 10-8-6-4
barbell rows, 10-8-6-4
dumbell rows, 10-8-6-4
lat pull downs, 10-8-6-4
good mornings, 10-8-6-4(these are a bitch with 215 pounds(max)
tricep extensions, 10-8-6-4
tricep pushdowns, 10-8-6-4
skull crushers, 10-8-6-4

thursday:legs
hack squats, 10-8-6-4
lunges, 10-8-6-4
leg extensions, 10 -8-6-4
ham curls, 10-8-6-4
standing calf raises, 20-15-10-5
seated calf raises, 20-15-10-5

friday: shoulders and sumtimes forearms.
military press, 10-8-6-4
seated db press, 10-8-6-4
front lat raises, 10-8-6-4
side lat raies, 10-8-6-4
barbell shrugs, 10-10
dumbell shrugs, 10-10
db wrist curls, 10-8-6-4
bb wrist curls, 10-8-6-4

i change up the reps from, 10-8-6-4, 12-8-6-6, 10-8-8-6, keep em moderate.

 

[reg56]

That is a terrible routine. You have way too many sets.

Kenwood I suggest trying a push/pull/leg split. Almost everyone has had great results from it.

Monday-chest/shoulders/triceps (push)
Wednesday-legs
Friday-back/biceps (pull)

Monday
Flat BB or DB bench
DB flys
Military Press
Lateral Raises
Dips
Skullcrushers

Wednesday
Squats
Leg extensions
SLDL
Leg curls
Calve Raises

Friday
Deadlifts
Bent over Rows
BB curls
Shrugs
Pullups, pulldowns, or pullovers for lats

I recommend doing 2-3 sets per exercise with reps being in the 6-10 range.

 

[NeedMuscleMass]

I've never seen a chest/bicep back/tricep split. It be more useful doing back/bi chest/tri

 

[min0 lee]

here is mine, try it- only do some of the exercises not all of them at first, go as heavy as possible and enjoy.

monday: chest and biceps.
decline bench press, 10-8-6-4
incline db press - 10-8-6-4
flat bench press, 10-8-6-4
chest expandor, 10-8-6-4
flyes, 10-8-6-4
standing barbell curls, 10-8-6-4
standing hammer curls, 10-8-6-4
preacher curls, 10-8-6-4


Your using too much chest there, limit it to 3 execises.
tuesday: back and triceps
deadlifts, 10-8-6-4
barbell rows, 10-8-6-4
dumbell rows, 10-8-6-4
lat pull downs, 10-8-6-4
good mornings, 10-8-6-4(these are a bitch with 215 pounds(max)
tricep extensions, 10-8-6-4
tricep pushdowns, 10-8-6-4
skull crushers, 10-8-6-4

Barbell and dumbell rows on the same day, too similar.
Change from lat pulldowns to pullups
For mass I prefer close grip over tricep extensions
thursday:legs
hack squats, 10-8-6-4
lunges, 10-8-6-4
leg extensions, 10 -8-6-4
ham curls, 10-8-6-4
standing calf raises, 20-15-10-5
seated calf raises, 20-15-10-5

Your missing the best mass builder....The Squats
friday: shoulders and sumtimes forearms.
military press, 10-8-6-4
seated db press, 10-8-6-4
front lat raises, 10-8-6-4
side lat raies, 10-8-6-4
barbell shrugs, 10-10
dumbell shrugs, 10-10
db wrist curls, 10-8-6-4
bb wrist curls, 10-8-6-4

You repeat a lot of movements in the same workout.
bb wrist curls and reverse wrist curls sound better

i change up the reps from, 10-8-6-4, 12-8-6-6, 10-8-8-6, keep em moderate.

.

 

[kenwood]

what about abs? when would i work them out?

 

[reg56]

Treat abs just like any other muscle group. I'd work them twice a week like Monday and Friday or whatever suits you best. Abs get worked in almost every standing movement you do, so they're getting plenty of work as it is. Just remember to mix it up, don't do the same thing everytime.

 

[kenwood]

i'm goin to do this push,pull,leg split like you told me reg56 but like this:

monday:chest/shoulder/tris
wednesday:legs
friday:back/bis

monday-push
db presses
db chest flys
military press
lateral raises
reverse pec dec
dips
skullcrushers

wednesday-legs
squats
leg extensions
leg curls
calf raises

friday-pull
deadlifts
bentover rows
lat pulldowns
shrugs
preacher curls
bb curls

and for abs i'll work them seperate and i'm goin to do 3 sets for each exercise with 6 reps and should i do warm up sets for each exercise?

 

[ABLQ2]

kenwood, im tired of your hopeless posts about your puberty tits and how your workout isnt working for you. I ALREADY explained this in 3 previous posts....

if youre no building up, its because your not sticking to the compund exercises, youd ont change it up when youre body is used to the current routine, youre not eating enough, and you dont have any effing patients.

you dont need to follow someone elses routine or any of this shit. just go in and bench press, military press, deadlift, and squat. give it time and eat. you will build muscle.

 

[reg56]

As far as warm ups go, just do 1-2 light sets of 6-8 reps for your first exercise of each workout. i.e. db press, squats, deadlifts

 

[kenwood]

thanks