Week work out

[Marcgidney]

Yo this is a rough outline on my workout throw some suggestions and ideas at me



Monday
Arms
Triceps - dip machine
Close grip bench press
Behind head extensions
Rope pull downs


Biceps - Standing curls
Incline curls
Preacher / straight bar


Tuesday
Shoulders / calfs

Shoulders - shoulder press
Side raisers
Front raisers
Rear delts
Shrugs


Calfs - standing
- donkey
Seated



Weds- off

Thursday
Back/biceps

Back - lat pull downs wide grip
Lat pull down close grip
Reverse rows (lats)
Single arm rows
Seated rows

Biceps - standing curls
- incline curls




Friday
Chest / triceps / calfs

Chest - incline press
Flat bench
Seated press
Flys

Triceps - dip machine
Over heads
Rope pull downs

Calfs - donkey raisers
Seated.

Saturday legs - leg extensions
Leg press
Rear squats
Laying hami curls
Lunges



Sets usually stay around 4-5
Reps usually change every 4 weeks or so

 

[YoungDreams]

Yo this is a rough outline on my workout throw some suggestions and ideas at me



Monday
Arms
Triceps - dip machine
Close grip bench press
Behind head extensions
Rope pull downs


Biceps - Standing curls
Incline curls
Preacher / straight bar


Tuesday
Shoulders / calfs

Shoulders - shoulder press
Side raisers
Front raisers
Rear delts
Shrugs


Calfs - standing
- donkey
Seated



Weds- off

Thursday
Back/biceps

Back - lat pull downs wide grip
Lat pull down close grip
Reverse rows (lats)
Single arm rows
Seated rows

Biceps - standing curls
- incline curls




Friday
Chest / triceps / calfs

Chest - incline press
Flat bench
Seated press
Flys

Triceps - dip machine
Over heads
Rope pull downs

Calfs - donkey raisers
Seated.

Saturday legs - leg extensions
Leg press
Rear squats
Laying hami curls
Lunges



Sets usually stay around 4-5
Reps usually change every 4 weeks or so

What are your goals? Do you want to develop strength or mass?
Also, your workouts seem like they lack development excercises.

 

[Marcgidney]

Mass

 

[YoungDreams]

Well, to develop mass you need to rip your muscles so they can grow bigger so I would suggest 5 sets of 10-15 reps

Also, I would break up your workouts into three types, Upper body, lower body, and core. To be honest, look at the layout of my mass building workout on my page. I was quite successful with it, feel welcomed to use it.

 

[Marcgidney]

Ok ok well I have been reading into German volume training for 6 weeks
What are your thoughts on the style of training ?

 

[YoungDreams]

Ok ok well I have been reading into German volume training for 6 weeks
What are your thoughts on the style of training ?

I like it, they provide a strong focus to developing all of the muscles.

 

[Marcgidney]

I havnt been able to find a half decent German volume work out plan
Do you know any good ones

 

[YoungDreams]

I havnt been able to find a half decent German volume work out plan
Do you know any good ones

It's not really a specific plan, it's more of a set/rep layout to follow.