MESO-Rx
Anabolic Steroids
Mass workouts needed!!
- Thread starter thatdude
- Start date
list current routine
I JUST C&P'd THIS FROM TRULYHUGE.COM
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There are many basic mass building and fat burning workout scedules with numerous variations of each one. And that doesn't even take into account different ways of increasing the intensity like drop sets, up & down the rack, forced reps, etc. On this page, I'd like to share some of the bodybuilding & powerlifting routines that I have used and share some of the thoughts and results that I have gained.
3 Day Workout Routine
This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE SETS REPS
Bench Press 3sets 8-12
Incline Press 3sets 8-12
Barbell Rows 3sets 8-12
Upright Rows 3sets 8-12
Squats 3sets 8-12
Stiff Legged Deadlifts 3sets 8-12
Lying Tricep Ext. 3sets 8-12
Dumbell Kickbacks 3sets 8-12
Barbell Curls 3sets 8-12
Concentration Curls 3sets 8-12
4 Day Workout Program
This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.
Workout #1
Chest/Triceps
Bench Press 4 x 8
Incline Bench Press 4 x 8
Pec-Dec 4 x 10
Close-grip Bench Press 3 x 8
Tricep Pushdowns 3 x 8
Overhead DB Extensions 3 x 12-15
REST
Workout #2
Back/Biceps
Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent-over Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbell Hammer Curls 3 x 8
REST
Workout #3
Legs/Shoulders
Squats 2 warm-up sets, 4 x 8
Leg Extensions 4 x 8-10
Leg Curls 4 x 8-10
Donkey Calf Raises 4 x 15-20
Seated DB Press 3 x 8-10
Lateral Raises 3 x 8-10
Bent-over Laterals 3 x 8-10
REST
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There are many basic mass building and fat burning workout scedules with numerous variations of each one. And that doesn't even take into account different ways of increasing the intensity like drop sets, up & down the rack, forced reps, etc. On this page, I'd like to share some of the bodybuilding & powerlifting routines that I have used and share some of the thoughts and results that I have gained.
3 Day Workout Routine
This is the type of routine a beginner should follow. With this type of routine, I went from 120 lbs. up to 162lbs. while still keeping at a respectable bodyfat level of around 10%. The real key to gains is diet, training, and lots of rest. When I wasn't lifting or eating, I did little as possible. For aerobic activity, taking the dog out was about all that I got. For diet, I was eating 6 good meals a day. Although it got quite monotonous eating the same thing over and over, consistancy was the name of the game. Each meal consisted of one chicken breast, one cup of rice, and a half a cup of green beans. I'd also drink a protein drinks several times a day. For variety, I'd have a burger (xtra lean) instead of the chicken breast every once in a while. I grew like a weed. Here is the routine that I followed 3 days a week:
EXERCISE SETS REPS
Bench Press 3sets 8-12
Incline Press 3sets 8-12
Barbell Rows 3sets 8-12
Upright Rows 3sets 8-12
Squats 3sets 8-12
Stiff Legged Deadlifts 3sets 8-12
Lying Tricep Ext. 3sets 8-12
Dumbell Kickbacks 3sets 8-12
Barbell Curls 3sets 8-12
Concentration Curls 3sets 8-12
4 Day Workout Program
This is the way that I am training currently. By training every other day workout split routine, allowed plenty of rest to allow my muscles to fully recuperate. Training has been going good, with gains of 22 pounds in the last 10 weeks. Body fat has stayed within a reasonable range of 10-12%.
Workout #1
Chest/Triceps
Bench Press 4 x 8
Incline Bench Press 4 x 8
Pec-Dec 4 x 10
Close-grip Bench Press 3 x 8
Tricep Pushdowns 3 x 8
Overhead DB Extensions 3 x 12-15
REST
Workout #2
Back/Biceps
Low Pulley Rows (close-grip) 3 x 8
Lat Pulldowns 3 x 8
Bent-over Rows 3 x 8
Shrugs 3 x 8
Barbell Curls 3 x 8
Dumbell Hammer Curls 3 x 8
REST
Workout #3
Legs/Shoulders
Squats 2 warm-up sets, 4 x 8
Leg Extensions 4 x 8-10
Leg Curls 4 x 8-10
Donkey Calf Raises 4 x 15-20
Seated DB Press 3 x 8-10
Lateral Raises 3 x 8-10
Bent-over Laterals 3 x 8-10
REST
Dont really have a 'set' routine i try to do something different everyday but i currently lift 6 days a week 2 body parts a day because i recently started a cycle. Current split is as followed
Mon/Thurs-Chest/Biceps
Tue/Fri-Back/Triceps
Wed/Sat-Legs/Shoulders
Mon/Wed/Fri-Core
Currently no cardio really
If you want pure mass then I'd run a 4 day split
Legs/core
Shoulders/traps
Back/Bi's
Chest/tri's
off
off
I like 2 consecutive off days to really recover.
On legs/core day I would also do some light toning exercises on any problem muscles.
Do the 4 days on 2 days off for 6 weeks, then change up your routine. The internet is the best resource for finding routines, but the book in the below link taught me so freakin much bro...it's a must have for any beginner:
The men's health home workout bible [Book]
