I just started this routine this week. I would appreciate a few opinions. It's focus is suppose to be on muscle mass. I am 24, 6'1" @155 lbs and my matabolism is through the roof. I can eat anything and not gain weight. I'm changing my diet for higher protein/caloric intake and hope this routine will help build mass. It seems like it work well with my WEEKLY changing schedule. I can double up workouts when I can't excercise on a scheduled day.
MONDAY: chest
-Dumbbell(DB)Bench 4x8-10
-flat bench flyes 2x8-10
-a version of cable crossovers: 2x8-10
-incline DB press 3x8-10
-incline DB flyes 2x8-10
-Cardio, jog
TUES: upper/lower back
-front lat pull 3x8-10, one super set
-low pulley row 4x8-10
-t-bar row 3x8-10
-lower back extensions Body Weight(BW) 1x50, w/light weight 3x20
-obliques w/light weight 3x15-20
-crunches BW 1x to failure, then weighted 1x failure, then BW 1x failure
WED: quads/hamstrings
-hack squats 3x8-10
-lunges 2-3x8-10
-leg ext 3x8-10
-leg curls 3x8-10
-Cardio, stair climb machine, starting at 10 min. I will work up as fitness improves (Q: is it a good idea to do cardio after leg workout?)
THURS: delts
-shoulder press 3x8-10
-lateral raise 3x8-10
-upright row 3x8-10
-shrugs 3x8-10
-crunches and lower back routine
FRI: bi/triceps
-hammer curls 3x8-10
-barbell curls 3x8-10
-concentration curls 2x8-10
-overhead tri ext 3x8-10
-tri push down 3x8-10
-kickbacks 2x8-10
sat/sun off
thanks for your time and help.
MONDAY: chest
-Dumbbell(DB)Bench 4x8-10
-flat bench flyes 2x8-10
-a version of cable crossovers: 2x8-10
-incline DB press 3x8-10
-incline DB flyes 2x8-10
-Cardio, jog
TUES: upper/lower back
-front lat pull 3x8-10, one super set
-low pulley row 4x8-10
-t-bar row 3x8-10
-lower back extensions Body Weight(BW) 1x50, w/light weight 3x20
-obliques w/light weight 3x15-20
-crunches BW 1x to failure, then weighted 1x failure, then BW 1x failure
WED: quads/hamstrings
-hack squats 3x8-10
-lunges 2-3x8-10
-leg ext 3x8-10
-leg curls 3x8-10
-Cardio, stair climb machine, starting at 10 min. I will work up as fitness improves (Q: is it a good idea to do cardio after leg workout?)
THURS: delts
-shoulder press 3x8-10
-lateral raise 3x8-10
-upright row 3x8-10
-shrugs 3x8-10
-crunches and lower back routine
FRI: bi/triceps
-hammer curls 3x8-10
-barbell curls 3x8-10
-concentration curls 2x8-10
-overhead tri ext 3x8-10
-tri push down 3x8-10
-kickbacks 2x8-10
sat/sun off
thanks for your time and help.
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