time for a change

[LayinLo]

OK, so here is my last months workout. I really want to add mass. I'd like to keep it to 5 days max and rest sat/sun.

Monday
Chest/ tri's ( Reps 12-6 for all)
Incline DB presses. 3 sets
Incline BB presses 3 sets
Flat DB press 3 sets
Low incline DB flies 3 sets
Dips 3 sets (once you can do 20 reps CLEAN, add weight)
Cable pushdowns 3 sets
Skull crushers 3 sets (switch out with close grip bench every third workout)

Tuesday
Legs (Reps 10-20)
Squats 3 Sets
Front Squats 3 sets
Leg Press 3 sets
Stiff leg deadlifts 3 sets
Leg extensions 3 sets

Wednesday
Cardio 20-30 minutes. Make sure to eat a good amount of fruit and whey protein 30 minutes before and imediatly after to retain muscle and prevent muscle breakdown

Thursday
Shoulders/Calves/abs
Standing Calve Presses - 2 sets 10-15 reps
Seated Calf Presses - 2 sets 10-15 reps
DB Lateral Raises - 2 sets 10-12 reps
Barbell Upright Rows - 2 sets 10-15 reps
Bent-over Lateral Raises - 2 sets 10-15reps
DB Shoulder Presses - 3 sets 10-15 reps
Straight crunches - 2 sets / max
Twisting Crunches - 2 sets / max

Friday
Back/ Bis (12-8 reps)
Chins 3 sets Max
Deads 3 sets
BB rows 3 sets (every other workout, switch the grip from over hand, to underhand)
Cable rows 3 sets
Pull downs 3 sets 15-20 reps
Brabell Curls 3 sets
Dumbell curls 3 sets
Close grip/EZ bar preacher curls 3 sets


I've been eating real well and will be weighing myself on Sunday morning to see what kinda gains I've made this month.


Sooooo, anybody got a favorite workout routine that I should give a shot?

 

[Gavin Laird]

HST, DFHT, my own UHT....really any of the progression schemes / workouts in the stickies at the top of this section will suffice.

In terms of general advice a lot of what you are doing is duplicating movement patterns with no real benefit. For instance...

"Monday
Chest/ tri's ( Reps 12-6 for all)

Incline DB presses. 3 sets - HORIZONTAL PUSH
Incline BB presses 3 sets - HORIZONTAL PUSH
Flat DB press 3 sets - HORIZONTAL PUSH
Low incline DB flies 3 sets - SHOULDER WRECKER
Dips 3 sets (once you can do 20 reps CLEAN, add weight) - HORIZONTAL PUSH
Cable pushdowns 3 sets ELBOW EXTENSION
Skull crushers 3 sets (switch out with close grip bench every third workout) ELBOW EXTENSION SWITCHED OUT WITH ANOTHER HORIZONTAL PUSH

One or two horizontal pushing movements plus 1 elbow extension movement will suffice ie

Flat BB bench - whatever sets x reps you need to grow
Inc DB bench - "
skull crushers - "

And similar for all the other workouts. Eliminate movements that just replicate what you have already done. Cut out the excess and focus on becoming extremely strong in some basic lifts.

Also, you do less volume for the quads and hams than for chest and tri's...seems odd?

cheers,

G.