my workouts

[danny.the.man]

hey so theres my routine, but i am not gaining as much mass as i would like. is there anything u guys think i should change ?



one week i bench next week i dumbell press

day 1 : chest and triceps
benching incline decline flat
dumbell press incline decline flat
dumbell flys
cable pull flys
tricep pulldowns
skull krushers
french press
4 to 8 reps 4 sets each exercise

day 2 : rest day

day 3 : shoulders and abs
seated dumbell press
side dumbell lat raises
upright barbell rows
shrugs
sit ups
4 to 8 reps 4 sets each exercise

day 4 : rest day

day 5 : back and biceps
lat pulldown behind neck
lat pulldown to chin
seat row
dumbell row
preacher curls
incline dumbell curls
tbar row
deadlift

day 6 : reat day

day 7 : legs
squats deep, 5reps 5 sets
leg press
lunges
calf raises
4 to 8 reps 4 sets each exercise

how does this look to you guys ?

 

[danny.the.man]

addition to shoulders and abbs,, military press

 

[Thickneck]

Imo your doing way to much for chest

 

[danny.the.man]

any sugestions on a new chest workout?

 

[CenturionHRT]

I dont know your stats or your goals, but initially it looks like your doing way too much of everything IMO.

what are your stats? goals? are you a hard gainer?

 

[danny.the.man]

19 years olds training 2 year,, been doing that work out about 8 months,, i want to gain as much mass as i can. can you define hard gainer ? i have decided to go with the 5x5 routine but i am stil open for suggestion for when i am done with the 5x5

 

[CenturionHRT]

19 years olds training 2 year,, been doing that work out about 8 months,, i want to gain as much mass as i can. can you define hard gainer ? i have decided to go with the 5x5 routine but i am stil open for suggestion for when i am done with the 5x5

Dont get me wrong i like the 5x5 routine and i think its great to break plateau's. I prefer a split though.

Hard gainer just means someone who is naturally skinny and has a hard time putting on weight.

first and foremost diet is key, if you have a hard time putting on weight dont be afraid to get a little dirty with the diet.

 

[CenturionHRT]

I posted this on another thread, its basic. honestly that is what you want when trying to build mass, basic compound lifts without over-training.

a good routine for growth is:

Chest/Shoulders/Tri

Back/Bi/abs

legs

I try to keep every workout to 4 exercises. 3 working sets per exercise. 5-8 reps.

when its laid out like this its hard to get all the lifts in. A 2-3 week rotation is best and will keep you from hitting a wall.

for example:

week 1 chest/shoulders/tri

Dips 3x10
Incline Barbell 3x6
lateral raises 3x8
skull crushers 3x8

week 2 chest/shoulders/tri

Barbell Bench 3x6
Incline Dumbell 3x8
Barbell Military Press 3x6
pushdowns 3x10

I use to do 1 bodypart a day-then i realized this split actually gives each muscle group more time to rest.

 

[danny.the.man]

i have been working on my diet lately, trying my best to eat every 2 hours. yer i would say i was hard gainer then i am 6,4 and 14 stone.

i am going to give the 5x5 a ago for a few weeks see how i go then start on the spilt

thanks for the input