massiverocky
New member
I am 19 and been training for two years now.. I can easily gain mass to my chest and back, however my shoulders and arms dont seem to gain mass as easily and are lacking. Hard work has increased my tri's but they have since plateaued. I can do little work on my chest and back and still experiance gains. I have tried applying the same structure of workout i use for my chest and back for my shoulders and arms, yet the gains are nowhere like the gains i get from back/chest...
i train 3-4 days a week, doing max 80% weight and between 6-10 reps a set. i alternate this cycle with rest days in between. I go hard always.
Workout 1
seated military bb press
side, front and rear raises
tri pulldowns
overhead tri extensions
skull crushers
Workout 2
Deadlifts
db rows
standing bb rows
shrugs
Workout 3
incline bench 5 sets
flat bench
incline flys
dips
standing bb curls
standing db hammer curls
preacher curls
i train 3-4 days a week, doing max 80% weight and between 6-10 reps a set. i alternate this cycle with rest days in between. I go hard always.
Workout 1
seated military bb press
side, front and rear raises
tri pulldowns
overhead tri extensions
skull crushers
Workout 2
Deadlifts
db rows
standing bb rows
shrugs
Workout 3
incline bench 5 sets
flat bench
incline flys
dips
standing bb curls
standing db hammer curls
preacher curls