number of reps choice of exercise?

[jon1234]

is the number of reps and choice of exercise i've selected good for building mass and getting stronger?
I'm eating between 2500-3000 cals a day and i'm 154lbs is this about right?


day 1 chest/triceps/shoulders

chest
bench press 3 sets of 5-8 (all till failure)
dumbbell flys 3 sets 5-8

shoulders
shoulder press 3 sets 5-8

triceps
french press 3 sets 5-8

day 2 rest day

day 3 legs/abs

legs/abs
squat 3 sets 5-8
romanian dl 3 sets 5-8
dumbbell calf raises 3 sets 5-8
weighted crunches 3 sets 5-8


day 4 rest day

day 5 biceps/back/trap

back
pullups 3 sets as many as i can do (i can't do many)
bent over one arm dumbbell row 3 sets 5-8

biceps
barbell curl 3 sets 5-8

traps
dumbbell shrugs 3 sets 5-8

day 6 rest day

day 7 back to day 1

 

[FMJ]

My 2 cents

day 1 chest/triceps/shoulders

chest
bench press 3 sets of 5-8 (all till failure) Failure only the last set
dumbbell flys 3 sets 5-8 Ditch these, do incline or decline presses

shoulders
shoulder press 3 sets 5-8 Do another shoulder move. Arnold press, Hang cleans, etc

triceps
french press 3 sets 5-8 Probably not nessesary but doesn't hurt

day 2 rest day

day 3 legs/abs

legs/abs
squat 3 sets 5-8
romanian dl 3 sets 5-8
dumbbell calf raises 3 sets 5-8 Would suggest using heavier weight
weighted crunches 3 sets 5-8 Ditch these. Plenty of ab work with leg moves


day 4 rest day

day 5 biceps/back/trap

back
pullups 3 sets as many as i can do (i can't do many)
bent over one arm dumbbell row 3 sets 5-8 Better if you can do regular bent rows with barbell

biceps
barbell curl 3 sets 5-8 replace these with chin ups

traps
dumbbell shrugs 3 sets 5-8 Probably not nessesary but doesnt hurt

day 6 rest day

day 7 back to day 1 keep this as a rest day too.

 

[jon1234]

anyone else want to throw in there 2 cents? also when i say all to failure, i mean every set in the whole routine to failure.

 

[Gazhole]

Theres no need to train to failure. In fact, with that many sets you will do way more harm than good. Training to failure is incredibly stressful on the body, and you will waste energy repairing when you should be growing.

Stimulate, don't annihilate.

Overall your exercise selection doesn't look too bad. You've focused on big movements, included squats and deadlifts, and haven't gone nuts with the arm work which is great.

Its hard work on big basic movements that will really get the progress moving.

I've made a few suggestions in bold, many of which are similar to FMJ.

day 1 chest/triceps/shoulders

bench press 3 sets of 5-8

incline bench 3 sets 5-8

overhead press 3 sets 5-8 either with dumbells or barbell, do them standing with the bar/DBs in front of your head, NOT behind the neck

french press 3 sets 5-8 sure why not!


day 2 rest day


day 3 legs/abs

squat 3 sets 10-15 high rep squats are fantastic for mass gains, just make sure you keep your form good

romanian dl 3 sets 8-12

lunges 3 sets 8-12

dumbbell calf raises 3 sets 15-20

planks 3 sets do these for as long as you can, they are better than crunches and train you to remain stable


day 4 rest day


day 5 biceps/back/trap

pullups 3 sets as many as i can do (i can't do many)

bent over one arm dumbbell row 3 sets 5-8

chinups 2 sets as many as possible - took a set off curls and shrugs, because chinups and pullups are just amazing

barbell curl 2 sets 5-8

dumbbell shrugs 2 sets 5-8


day 6 rest day


day 7 rest day

 

[jon1234]

thanks for the help guys, anyone else? i seem to have issues with me shoulders growing? i don't know if its my exercise selection or what it is? Also should i be doing some cardio on days off? And is 2500-3000 cals about right for 154 pound male?

 

[fyredup1286]

Yea dont break up your split into Isolation exercises. Break it into upper/lower/ push/pull

 

[Gazhole]

thanks for the help guys, anyone else? i seem to have issues with me shoulders growing? i don't know if its my exercise selection or what it is? Also should i be doing some cardio on days off? And is 2500-3000 cals about right for 154 pound male?

Do cardio for lung and heart health. Keep training, and you will grow. Everybody's calorie requirements are different, and theres a big different between 2500 and 3000. You could grow on 3000 and lose weight on 2500. Stay at a consistent level of calories EVERY DAY for a few weeks, if you aren't gaining add more. Do this until you do start gaining.