my workout. is this good for mass?

[NFL's4puffs]

hi guys.
i would like to know if i am on the right lines with my workout in order
to gain most mass out of my training. have been noticing some nice definment
in all muscle groups and am happy with my progress but am still unsure if i should be doing a lower amount of sets,reps in order to get the most mass
i can from training. obviously my protein intake is high and diet is good, am doing cardio every morning to get ripped and getting good amount of sleep and am lifting every other day but am keeping my carb intake roughly 350-400g as would like LBM.
here it is.

shoulders/
presses - 10/10/8/8
lateral raises 10/10/8/8
lying laterals 10/10/10

traps/
rope pull to neck - 12/12/12
shrugs 12/12/10

tris/
tri ext - WU 12 10/10/8
one kick back - 10/10/8/8
lying incline ext - 10/10/8/8

bis/
db curl - 10/10/8/8
one curl - 10/10/8/8
incline curl - 10/10/8

back/
lat pull down - WU 10 10/8/8/6
one arm row - 10//8/8/6
lying row - 10/10/8/8

chest/
press - WU 10 10/8/8/6
fly - 10/10/8/8
incline press - 10/8/8/6

any feedback, critiscim is much appreciated.

thanks guys

 

[wnt2bBeast]

no squats deads?????

 

[TRUEsoldier]

Well I dont really understand your goals? either pick to gain mass, or pick to get ripped, cuz if you are taking in that many cals, you are prob never going to get ripped!!! If you want to put on LBM then you dont particularly need all that cardio, just clean the diet up, and keep the cals high! Cardio is goign to make it really complicated on continueing mass gains.
I dont know how long you been going so far, but the reason you are prob seeing good definition is cuz you are losing alot of water weight, but you need that water for your muscles to grow!!!

So IMO

if you want to gain mass, ditch the cardio, keep the cals high, with clean foods, START WORKING LEGS, and incorporate some exercises in your routine that hits the lower rep range, so you hit both slow twitch and fast twitch muscle fibers!

what is your exact work out schedule?

Peace

 

[NFL's4puffs]

thanks for your advice. i know that if i wanna grow im gonna have to
up the carb intake other wise it will be much harder for me to gain the mass
i want. ill try and incorporate more clean carbs like you said and i know that
is what is lacking at the moment in my diet for me to put on a decent amount of muscle. am drinking water all day but i suppose i lose a fair amount when
doing all the cardio and when i piss a load out. i do a fair few miles each day cycling to work so obviously i aint gaining much size as im doing far to much cardio. will try and hit the lower range of reps from now and see how it goes over the next several weeks whilst seriously bumping up my carb intake.
i train
mon - shoulder/traps
tue-cardio 30/40mins
wed - back
thur -arms
fri - cardio 30/40mins
sat - chest
sun - off

 

[TRUEsoldier]

good shit bro, wish you the best of luck, I still dont understand why you are not workin gout legs though??

also I would change your routine a little like
mon:chest
tues:cardio
wed:back
thurs: shoulders
fri: cardio
sat:arms

deffinatly hit the major muscles before the smaller ones, and if you can ditch some of that cardio as well!!

peace

 

[WalkingBeast]

Welcome to the boards brother!! Some information on your build would be helpful. Unless youre overweight Id say ditch the cardio all together. Maybe 15 mins 3 times a week if you want to keep it in your routine. Id ditch the tricep kickbacks too. I feel theyre pretty worthless, atleast for me. Never could feel them, and its not likely youll be able to use a heavy enough weight to get any good muscle tearing out of the movement. Id also reccomend you train legs once a week as well. Itll help with the overall weight gains and may help you gain upper body size as well. I wont comment too much on your diet until I know more about your build and metabolism. Any information would help. Regardless though, youll still need enough protein to grow. Id reccomend atleast one gram of protein per pound of bodyweight if your not already getting that much. Your volume looks decent. Id go with a minimum of 15 sets for back and legs and 12 sets for the smaller muscles. This is just whats worked for me. The rep range is something youll have to experiment with. Different people can respond very differently to certain rep ranges. 12-15 reps worked well for me for a long time. Id reccomend all your sets to failure or very close also. Youll have to experiment to find the best combinations of reps, volume, intensity and exercises that work optimally. Change can be good at times too. Aslong as you give it your all and eat enough you should make some nice gains over time. Best of luck!

 

[NFL's4puffs]

thanks bro for the advice! im currently 212lb and around 12% bf so thats
why i do a fair bit of cardio as would like to drop the bf to around 9 or 10.
i understand that its gonna be harder for me to gain muscle mass if i dont
ditch some of the cardio but i think id rather drop the bf first and then bulk
and see how i went on doing it like that. i try and incorporate some heavier weights and drop a few reps and see how it feels. i like to use a weight that
im 100% in control of it at all times. i see to many guys just wanting to use
a weight thats big but most of em just swing the f**ker trying to get the bugger up there! and if they had proper form they'd have a lot of a harder time gettin it up! i think if your form is not 100% then the weights either to heavy or your just not concentrating enough! i only do the kickbacks cos
the gym where i go only has db and thats it. i do have good form now so
i feel am able to get a few good sets performing that exercise. i think that
if your forms good with the right amount of weight then your gonna be really workin that muscle eh? Concentration on lifting the db all the way up and down is the key for maximum growth i guess.
shall i include maybe a few sets of 6 reps with tri's & bi's and shoulders?

thanks.

 

[yomama]

good shit bro, wish you the best of luck, I still dont understand why you are not workin gout legs though??

also I would change your routine a little like
mon:chest
tues:cardio
wed:back
thurs: shoulders
fri: cardio
sat:arms

deffinatly hit the major muscles before the smaller ones, and if you can ditch some of that cardio as well!!

peace

Dude, no legs? You gonna look funny with big upper body and chicken shit legs. No joke.

 

[ghettostudmuffin]

Definitely better to use less weight and focus on the muscle really contracting and pumping and burning etc if your focus is bodybuilding. If you want to get hella strong, then I'd concentrate on form and lift some heavy ass weight using multiple sets and low reps. Of course a combo of the 2 is even better for all around strength and size.

And why no legs? You're only half a strong guy without legs. Your legs, butt, lower back and abs are the key to real physical strength and power.

 

[NFL's4puffs]

i do include a leg workout once a week but am happy with it and i have made
much quicker gains in my legs than any other body part. thats why i want my
upper body to develop more than my legs as thats the look i would like.
and also i dont wanna get to slow either. i think that concentrating on shoulders,traps,arms,back,chest in that order will get me to the look i want.
i think massive shoulders & traps with nice arms and v taper back with hard
well built chest is what im striving for. the legs build up so easy that i have
no problems at all with mine.

thanks for the advice. i think adding a couple of sets with 6 should
help in building most mass.