Have a look at this workout plan

[busdriver1]

An ex olympian powerlifter gave me this workout for putting on mass. this workout is not for a pussy!

Mon/Wed/ Fri

1. Bench Press 3 sets 3 reps 85% of max
2. Close grip bench 3 sets 3 reps 85%
3. High neck bench press 3 sets 3 reps 85%
4. Incline bench 3 sets 3 reps 85%
5. decline bench 3 sets 3 reps 85%
6. Blakely press 3 sets 3 reps 85%
7. dips w/weights 3 sets 3 reps 85%
8. Tri extensions 3 sets 6 reps 50%
9. push ups w/weights 3 sets 6 reps 45lb plates
10. dumbell tri extension 3 sets 6 reps 75%

Tues/Thurs

1.squats (rear) 10 sets 3 reps 85%
1 min break/30sec break
2. squats (front) 10 sets 3 reps 85%
1 min break/30 sec break
3. deadlifts 6 sets 3 reps 85%
4. Good mornings 6 sets 3 reps 50%
5. pull ups 6 stes 3 reps w/weights

Sat/ Sun off

 

[gorth97]

Bench 3 times in a week is not for "a pussy", its for people that want to regress.

 

[rex racer]

Are you on a cycle with this routine?

Too much chest, and legs, not enough other body parts. Size surge and other routines are great for over all mass with out being on gear. Rex

 

[KING]

you are missing direct biceps, shoulders, calves, and back exersice. Looks like a power lifter routine.