help with my routine

[paintballproam]

So glad to have found this board, the first place to start i guess is to make sure my routine is good, someone on another board set it up for me but if you guys have any input at all please tell me, or if you say scrap my routine and start fresh

monday
4x8-12 flat bb bench
3x8-12 incline bb bench
3x8-12 decline bb bench
2x12 tricep press down with rope attatchment
2x8-10 skull crushers

tuesday
4x8 deadlift
3x12 wide grip pull up
3x12 bb bent over row
3x12 db row or machine row, usually alternate every week
3x12 preacher curls
2x12 db curls

wednesday rest

thursday
4x12 military press
3x8-12 db press
3x12 supersets of side delt raises and rear delt raises
3x12 front delt raises
3x12 shrugs

friday, legs, i hate legs and really dont have much equipment to work them
5x5 atg squats
3x12 leg extensions
3x12 calf raises
id do lunges but i get this weird, needle like pain in the base of my spine if i do them

 

[paintballproam]

btw i will be doing a diesel cycle soon

 

[musketeer]

Six posts and your a plat-member - good man!

It's a good old fashioned 90's routine! Pick up an old issue of Flex or M&F and you can see this split varied a dozen ways. I used to do it, and if you're new, it'll work for you too.

I'd deff. check out the 5x5 sticky and ask specific questions.

 

[JDid23]

cut the volume on your deadlifts to 1x5 or 2x5.. 3x5 max imo.....if you're 'deadlifting heavy, you shouldn't need to do 4x8

also, what are your goals? This routine seems like it has a ton of volume on a lot of the lifts, maybe cut back some of your lifts to 3x5-8.... the 3x12 on bent over BB row hits me for that one. If you really want to gain muscle, you have to do less reps + more weight! good luck man you definitely found the right place

 

[paintballproam]

well first off my plat-membership is a free trial thanks to Need2 =)

My goal is mass, just to gain as much lean mass as possible.
you say more weight less reps for mass....that contradicts everything the other forum i was on taught me. I am NOT arguing with you tho.

i was always told 3-4 sets and 8-12 reps for mass. 5x5=strength. if thats wrong, please correct me and help me out if you wouldnt mind. I want to make sure ive got a solid routine for this cycle!

 

[Will Goes Boing]

I'm interested in knowing as well.... I've heard contradicting information regarding how to build muscle mass. I read somewhere that just because you got a good pump by doing more reps doesn't necessarily mean your muscle will grow bigger. Would be nice to know if that's true or not.

 

[future]

Revised

I changed a few things. WARM UP AS NEEDED. The sets listed are AFTER you warm up IF needed. Good luck.

monday
incline bb bench 2x6-12
decline db bench 1x8-12
dips bwt x failure x 3
tricep press down with lat pulldown bar 2x6-12
skull crushers 2x8-12

tuesday
deadlift 2x6-10
normal or neutral grip pull up 1x40 (as many sets as it takes to get 40 reps)
bb bent over row 2x8-12
db row or machine row, usually alternate every week 2x6-10
preacher curls 2x4-8
db curls 2x8-12

wednesday rest

thursday
military press 2x6-10
3x8-12 db press
3x8-12 supersets of side delt raises and rear delt raises
front delt raises 2x8-12
shrugs 2x20

friday
Squats 2x6-8
leg extensions 100s (do what you can for 30-40 reps...take as many sets to get a total of 100 reps)
calf raises 3x8-15

 

[paintballproam]

Re: Revised

I changed a few things. WARM UP AS NEEDED. The sets listed are AFTER you warm up IF needed. Good luck.

monday
incline bb bench 2x6-12
decline db bench 1x8-12
dips bwt x failure x 3
tricep press down with lat pulldown bar 2x6-12
skull crushers 2x8-12

tuesday
deadlift 2x6-10
normal or neutral grip pull up 1x40 (as many sets as it takes to get 40 reps)
bb bent over row 2x8-12
db row or machine row, usually alternate every week 2x6-10
preacher curls 2x4-8
db curls 2x8-12

wednesday rest

thursday
military press 2x6-10
3x8-12 db press
3x8-12 supersets of side delt raises and rear delt raises
front delt raises 2x8-12
shrugs 2x20

friday
Squats 2x6-8
leg extensions 100s (do what you can for 30-40 reps...take as many sets to get a total of 100 reps)
calf raises 3x8-15

few things here, i realllyyyy would like to keep flat bb bench in my routine
i have no way to do dips
shouldnt i have lat pull down or wide grip pull ups to really hit my lats? when i switched from lat pull to wide grip pull up my lats grew ALOT
leg extension 100s, so do like 3 sets, 34 34 32? why so many reps?

 

[future]

Ok just watch the overuse of the shoulders. You can alternate from week to week with incline and flats.

WIDE grip work for lats is unproven. Just puts you in a potential injurt position. but you can do what you want. You asked for help.

Lots of reps to keep the tendons and ligaments full with blood while giving you quality iso work for the quads. Its also an intensity technique while being joint sparing.

Again, you can do what you want.

 

[CajunSaint]

dude listen to future. the man knows his shit