Routine

[mrdeeznuts]

Anyone have any suggestions for a good mass building program? I recently lost 25 lbs due to purchasing a home and remodeling. Looking for something new to try. Thanks for the input.

My body is closest to a Mesomorph. Currently 24, 5'7", 155lbs.

 

[BlondBomber]

I think that everyone here will agree that you need to base your new program on the following exercises:

squats
stiff-legged deadlifts
deadlifts
pull-ups/chin-ups
bench press
military press
BB rows
close-grip bench press
BB curls
calf raises

What type of schedule does your life/work permit? What is your experience level?

 

[mrdeeznuts]

I think that everyone here will agree that you need to base your new program on the following exercises:

squats
stiff-legged deadlifts
deadlifts
pull-ups/chin-ups
bench press
military press
BB rows
close-grip bench press
BB curls
calf raises

What type of schedule does your life/work permit? What is your experience level?

I usually start working out either at 4:45-5 am or 7:30-8 pm pending on my schedule. Been lifting since i was 14 with some medicial issues inbetween that ruined my gains.

 

[BlondBomber]

How many days a week do you want to workout?

 

[mrdeeznuts]

How many days a week do you want to workout?

usely do a 3 or 4 day routine.

 

[BlondBomber]

Try:
Monday: Chest/Biceps
1. bench press-3x6
2. incline bench press-3x6
3. dips-3x6-10 (weighted)
4. BB curls-3x8-10
5. preacher curls-3x8-10

Tuesday: Quads/Hams
1. squats-3x6-10
2. leg press-3x10
3. hack squats-3x10
4. stiff-legged deadlifts-3x10
5. leg curls-3x10

Wednesday: Off

Thursday: Delts/Triceps
1. military press-3x6-10
2. wide-grip upright rows-3x8-10
3. bent-over raises-3x10
4. close-grip bench press-3x8-10
5. pushdowns-3x8-10

Friday: Back/Calves
1. deadlifts-3x3-6 (use a belt if going below 6 reps!)
2. pull-ups/chin-ups-3x8-12 (weighted if possible)
3. BB rows-3x8-10
4. BB/DB shrugs-3x10
5. calf raises-3x10-20
6. seated calf raises-3x10-20

Fit in abs however you like.

 

[rbtrout]

You might look into the 5X5, it's been pretty killer for me.