my routine for gaining mass/power...tell me what you think

[brollickby06]

Hi everybody. I am a beginner (about 2 months of working out) and really want to start gaining mass. I made this routine up. Tell me what you think.


DAY1: LEGS

squats (i use the guided squat machine...does this still count as a free weight? Its still a barbell, it just has a guided pathway)
leg press
calve raises
leg curl
leg extension
(thinking of taking out leg curls/extension and adding lunges)



DAY2: CHEST

incline barbell bench
flat dumbell bench
barbell pullover
dumbell fly's
some ab excersises

DAY3: REST

DAY4: BACK

wide grip assisted pullups
bent over rows
dumbell pullover
shrugs
lat pulldown



DAY5: ARMS

standing shoulder raise
lateral shoulder raise
barbell curl
reverse barbell curl
skull crushers
tricep pushdown



ALL exercises are 4x12. For the first set i can do 12, but for the last few, sometimes all i can do is 10. Im keeping the reps high because i want to get my form down perfect. Im still a little shaky. But i keep the weight high enough so that for my first set, i can barely do the last two (so its not like the weight is low). Im thinkin of keeping the workout at 4x12 for 4-6 weeks, then increasing the weights and doing 3 sets of 8-10 reps.

I tried implementing as many free weight exercises as i could. Please make any comments/suggestions.

 

[MyK]

DAY1: LEGS

squats - use free weights for best results
leg press
SLDL
leg curl
leg extension
calve raises

DAY2: CHEST/TRI

incline barbell bench
flat dumbell bench
dumbell fly's - barbell pullover - alternate between these two

skull crushers
tricep pushdown

some ab excersises - do your abs on leg day for best results IMO

DAY3: REST

DAY4: BACK/BI

wide grip assisted pullups
deadlifts
bent over rows - lat pulldown - pick one of these

barbell curl
preache dumbell curl


DAY5: SHOULDERS

overhead press
pull ups
high row
dumbell raises
shrugs

 

[MyK]

do 3 sets on each exercise. for mass go 8-10 reps, but remember that proper form is king and should be prioritized over the amount of weight

 

[brollickby06]

DAY1: LEGS

squats - use free weights for best results
leg press
SLDL hmm, whats SLDL??
leg curl
leg extension
calve raises

DAY2: CHEST/TRI

incline barbell bench
flat dumbell bench
dumbell fly's - barbell pullover - alternate between these two

skull crushers
tricep pushdown

some ab excersises - do your abs on leg day for best results IMO

DAY3: REST

DAY4: BACK/BI

wide grip assisted pullups
deadlifts
bent over rows - lat pulldown - pick one of these dont these 2 work out diff parts of the back?? howcome i need to alternate

barbell curl
preache dumbell curl
when i do preacher dumbell curls, should i do one hand at a time? And would hammer be better, or regular-straight? Can i still do reverse grip along with this? I want something that works my forearms as well

DAY5: SHOULDERS

overhead press
pull ups wide grip or narrow? and palms facing towars or away from me?
high row
dumbell raises lateral (to the sides)??
shrugs

sorry about all the questions............i am a n00b

thanks for the help!!

 

[MyK]

hmm, whats SLDL?? straight leg dead lifts, works the hams glutes and lower back, really good for your posterior chain!!!

"dont these 2 work out diff parts of the back?? howcome i need to alternate"
do them both if you want, but thats alot of work!!! the pull ups are alot like the pulldowns, maybe do a low row??


"when i do preacher dumbell curls, should i do one hand at a time?" yes, use your weakest arm, and then match the reps with your stronger arm


"And would hammer be better, or regular-straight?" you can do these, for me I love the preacher!

" Can i still do reverse grip along with this? I want something that works my forearms as well" - you can do what ever you want! your forearms will be getting alot of work from the back exercises, unless you use straps, then you may want to add some forearm work

 

[MyK]

try to keep your workouts under 45 mins, or you may get sick of them after a couple of weeks and lose all motivation! this also helps to keep you from overtraining!

 

[ABLQ2]

if youre looking to gain mass/power, i would do strait bar flat bench as opposed to dumbells, but there is a lot of debate over the topic. I personally have seen MUCH better results doing strait bar as far as strength and mass. thats not to say dumbells dont have their time and place, though.

 

[CowPimp]

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