Mass Workout

[kian1980]

Hi guys what do you think of this mass workout i have put together, Do you guys think it is ok as it is or would you change any of the sets reps or even change any of the exercises, all advice appreciated.

Here is the workout :

Mon - Chest & Biceps

Chest

Incline Smith Machine Press
3x 12,10,10

Flat Dumbbell Presses
3x 12,10,6

Cable Cross Over
3x 10

Biceps

E-Z Curl Barbell
4x 15,12,10,10

Preacher Curls
3x 15,12,10

Alternate Dumbbell Curls
3x 10,10,7

21’s
3x 21

Tue - Off

Wed - Shoulders & Triceps

Shoulders

Side Laterals
3x 15,12,8

Seated Dumbbell Shoulder
Presses
3x 15,12,8

Rear Delt Flies
3x 15,12,8

Front Raises
3x 15,12,8

Shrugs
3-4x 21

Triceps

Single Arm Cable
Pushdowns
3x 10

Machine Dips
3x 15,12,10

Rope Pushdowns
3x 17,14,12

Skull Crushers
3x 10

Thurs - Off

Friday - Back

Back

Wide Grip Chin ups
4x 15,12,10,7,-drop set

Single Arm Dumbbell Rows
3x 15,12,10

Wide Grip Pulldowns
4x 15,12,8,6,-drop set

Bent-Over Barbell Rows
3x 12,10,8

Barbell Deadlifts
3x 10,10,6

Seated Cable Rows
3x 12,10,8

Sat - Legs

Legs

Hamstrings

Lying Leg Curls
3x 15,12,10

Quads

Leg Press
3x 15,12,10

Squats
3x 15,12,10

Seated Leg Curls
3x 15,12,10


Calfs

Standing Calf Raises
3x 21

Seated Calf Raises
3x 21

Sun - Abs

Abdominals

Hanging Leg Raises
2x 25,20

Roman Chair Sit-ups
2x 15

Cable Crunches
3x 15

Kian1980

 

[bblazer]

WAY too much upper body, and not nearly enough of the big compund movements.

You should base your program around the squat, deadlift, and bench. Then use some of the exercises listed as assistance work.

If you were to do this program, you would end up really top heavy and tip over a lot because your chicken legs wouldn't be able to hold you.

Plus there are no better mass builders than the deadlift and squat. period, end of story.

I would also make sure you are doing a bunch standing overhead pressing.

B-

 

[kian1980]

Thanks for the advice will take that on board

 

[binö]

monday squat and back
wens bench and tri
fri deadlift day/bicep
sat light bench/tri

mix it up every 5 weeks by replacing bench with incline/deadlit with back extensions/standing military press for light bench/etc
5*5 on the compounds, maybe 3*8 on the accessory lifts
then mix that up later as well, example 3*3 for compounds and 2*10 accessory.
a easy platform to work with and imo a definite mass gainer

 

[joe d]

get your big heavy lifts in first. squats, deads, any variety of bench, ohp, ect. every sesson on every body part should start with one of these or similar.

always start legs with squat, start bach with deads rack pulls or sometimes chins, start chest with some variation of flat press, start shoulders with ohp it doesnt always have to be standing. then progress to the lighter higher rep movements.

 

[InGreatShape]

I believe there is to much upper body.