some help please

[nlicursi]

hi i need some help with my workout I'm doing
Monday chest shoulders triceps
Tuesday legs back biceps
Wednesday cardio core
Thursday chest shoulders triceps
Friday legs back biceps

i would like to know how many exercises reps and sets do i do for each body part to gain mass

 

[ihateschoolmt]

What exercises are you doing? Do you rest on the weekends? I will go ahead and tell you to drop the "core" workout. I assume it's some weightless ab exercises right?

 

[nlicursi]

i didn't start yet i wanted to start on Monday, i will be doing it at home i have a cable machine and dumbbells. as for the core i was going to do abs and lower back. weekends i will rest

 

[ihateschoolmt]

Are you squatting with dumbbells?

 

[nlicursi]

ya i will

 

[NJRiot]

squats and deadlifts are great for core n lower strenght! list what excersizes your doing for each bodypart than we can help alot!

 

[Curlingcadys]

do you have a bar bell and plates as well? If not its going to be tough. Its tough at home as it is, keep building the home gym little by little if thats you desire. Now on to business...
3-4 exercises at least 3 sets a piece 8-12 reps. Now thats pretty "general" you'll have to guage progress within yourself as time passes and adjust fire. You'll possibly want to keep the amount of exercises up for your larger muscle groups ie: back and legs and you could potentially be fine doing as little as 2 sets on things like bi's and tri's IF you hit them the same day as say other groups ie: chest and tris same day and back and bi's same day. A lot will come down to preference and what appeals to you as you get into it but at least you can have a general starting point to get going. With DB's and a cable maching you will have to get creative to a point but I'd say you could still get some work done, do some research on exercises; and as I said before continue to put away cash to grow your home gym to open up more exercises and heavier weight possibilities.

Lastly but most importantly......WHAT ARE YOU EATING? Or whats your plan rather, seems like you're still in the planning stages DON'T forget about planning your diet as well achieving mass is more than just throwing weight around. Search these forums there is a plethera of information here, read read read, then read some more. Lot's of good people here that will help getting you started.
Good luck!

 

[buddhaluv]

If I were i'd cut out the cardio + abs, maybe do that on rest day or something. & do something like this instead

Push - Chest, Shoulders, Triceps
Legs - Quads, Calves, Hamstrings
Pull - Back, Traps, Biceps
REST & Repeat

But thats just me, if you want to stick to yours go right ahead, theres nothing wrong with it either.

 

[buddhaluv]

For bigger muscles like back, Chest & Legs do 10-14 Sets
for the remaining muscles aim for 6-9 sets

if you want to gain mass just lift heavy & make sure to be lifting heavier than the week before or bang out a few extra reps. I do something like this.

Squats, Bench, Deadlift, Military Press - 5 Reps
Remaining exercises/isolations - 8 Reps

 

[nlicursi]

this is what i was thinking

chest: dumbbell press, machine bench press and flys
shoulders: dumbbell shoulder press and lateral raise
triceps: close grip press and cable triceps extensions
legs:dumbbell squats, dead lifts,leg extensions and leg curls
back:seated cable row, lat pull down and back extensions
biceps: cable preacher curl, barbell curl and hammer curl


and yes i do have a barbell and plates. I'm trying to eat alot of protein and fruits and veggies because I'm overweight so i want to gain mass while i cut the fat

 

[nlicursi]

i do have barbells and plates

 

[nlicursi]

how come some post don't post

 

[nlicursi]

I'm eating a lot of protein veggies and fruit
as exercise i was thinking
chest: dumbbell press, machine press and flys
shoulders:dumbbell shoulder press and lateral press
triceps: close grip press and cable triceps extensions
legs: dumbbell squats, dead lifts,leg extensions and leg curls
back:seated cable row, lat pull down ans back extensions
biceps: cable preacher curl, barbell curls and hammer curls

 

[Built]

FitDay - Free Weight Loss and Diet Journal <- use this to plan your diet.

How many calories will you be eating?

 

[nlicursi]

I'm not really counting my calories. I'm following mens health the abs diet book

 

[Built]

I'm trying to eat alot of protein and fruits and veggies because I'm overweight so i want to gain mass while i cut the fat

I'm not really counting my calories. I'm following mens health the abs diet book

Good luck with that.

 

[Curlingcadys]

sweet jesus......PLEASE spend some HOURS reading and researching- hell do it on this site alone if you like, start with the link in Built's signature. Do not go into this unprepared and all willy nilly like, knowledge wise; you will just piss yourself off in the end........which will be in a month or two when you ask,"I'm working out, but I see no progress, why?"

 

[ANIMALHAUS]

Good luck with that.