Bulldawg07
New member
Mass Building
the best way is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are:
Exercise List (Can be substituted in to weekly schedule - I need advice on what to switch and what not to)
• Chest
o Bench Press (Flat, Incline, Decline)
o DB Press (Flat, Incline, Decline)
o Dips
• Back
o Deadlift/Rack Deadlift
o Bent Over Row/T-Bar Row
o Pull-Ups/Lat-Pulldown
• Shoulders
o Military Press
o Clean and Press
o DB Side Laterals
• Traps
o Barbell Shrug
o DB Shrug
• Triceps
o Close Grip Bench Press
o Reverse Bench Press
o Skull Crusher
• Biceps
o Barbell Curl
o DB Curl
o Reverse Curl
• Quads
o Squats
o Leg Press
o Hack Squats
• Hams
o Stiff Leg Deadlift
o Good Mornings
o Leg Curls
• Calves
o Calf Raises (Seated and Standing)
o Donkey Calf Raises
o Leg Press Calf Raises
Load Phase (4-8 Weeks)
Push A - Monday
Bench Press 3 X 4-8
Military Press 3 X 4-8
Close Grip Bench 3 X 4-8
Squats 3 X 4-8
Seated Calf Raise 3 X 4-8
Pull A - Tuesday
Bent Over Row 3 X 4-8
Lat-Pulldown 3 X 4-8
DB Shrug 3 X 4-8
DB Curl 3 X 4-8
Stiff Leg Deadlift 3 X 4-8
Push B - Thursday
Incline DB Press 3 X 4-8
DB Shoulder Press 3 X 4-8
Skull Crusher 3 X 4-8
Leg Press 3 X 4-8
Leg Press Calf Raise 3 X 4-8
Pull B - Friday
Deadlift (Full or Rack) 3 X 4-8
Pull-Up 3 X 4-8
Barbell Shrug 3 X 4-8
Barbell Curl 3 X 4-8
Lying Leg Curl 3 X 4-8
Directions
1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.
5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.
6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.
Deload Week (1 Week)
Push A- Monday
Bench Press 2 X 10
Military Press 2 X 10
Close Grip Bench 2 X 10
Squats 2 X 10
Seated Calf Raise 2 X 10
Pull A- Tuesday
Bent Over Row 2 X 10
Lat-Pulldown 2 X 10
DB Shrug 2 X 10
DB Curl 2 X 10
Stiff Leg Deadlift 2 X 10
Push B- Thursday
Incline DB Press 2 X 10
DB Shoulder Press 2 X 10
Skull Crusher 2 X 10
Leg Press 2 X 10
Leg Press Calf Raise 2 X 10
Pull B-Friday
Deadlift (Full or Rack) 2 X 10
Pull-Up 2 X 10
Barbell Shrug 2 X 10
Barbell Curl 2 X 10
Lying Leg Curl 2 X 10
Personal Lift Numbers: 4-8 Reps
Squats: 255 lbs
Seated Calf Press: 350 lbs
Seated Calf Raise: 90 lbs
Leg Curls: 110 lbs
DB Bench: 55 or 60 lbs
BB Bench: 155 lbs
Incline DB Bench: 45 or 50 lbs
Incline BB Bench: 115 lbs
Machine Flys: 135 lbs
Dips: 20 Body weight
Pullups: 20 body weight
Chinups: 25 body weight
Seated Lever Rows: 240 lbs
Seated Bradford Press: 60 lbs
Lat Pulldowns: 110 lbs
Upright Rows: 60 or 70 lbs
Standing Military Press: 90 lbs
Hammer Curls: 30 lbs each arm
Curls: 30 lbs each arm
Machine Preacher Curls: 70 lbs
Reverse Barbell Curls: 40 lbs
Tricep Pushdown: 65 lbs
Dumbell Nosebreakers: 22.5 lbs
That gives you an idea of my body...
My Routine
Me:
130 lbs
19 years old
2 years of serious lifting experience
24/7 Access to gym
Open to new supplements except pro hormones or steroids
around 3% body fat last time i remember, i have pictures but not about to post them on a public forum.
Cardio:
15-20 minutes after workout on either bike or tread mill at mildly intense speed to keep up breathing and cardio strength for lifts... only do this on on-days.
Offdays:
I do obliques and abs usually at home and will play tennis, golf, or casually swim at the pool.
Schedule:
Wakeup - 8:30 AM Monday through Friday, 11:00 AM Weekends.
Work - 10:00 AM to 2:00 PM Monday through Friday
Workout - 3:00 PM
Class - 8:00 PM to 10:30 PM Monday through Thursday.
Supplements:
N.O. Explode before workout
Cellmass after workout
Muscle Milk after workout
True Mass when i wake up and go to bed.
(considering taking a Test booster like Jungle Warfare)
My Thoughts
My personal concerns:
1. Only 5 exercises a day
2. Only 4 days a week
3. I have been working out for 2 years, i have very low body fat, and can usually lift with people 30-60 lbs heavier then me who are casual/intermediate lifters (i'm only 130lbs - ectomorph).
4. not too many biceps, triceps, or chest exercises.
5. loss of strength...
Give me your opinion on this workout, i got it out of a book, i want to know if any of you would substitute in things from the list of exercises it said you could swap in for the recommeded exercise for that muscle group on day xyz.
I have gained immense amounts of strength over the past 2 years for my size, but i can't deal with the lack of bulk anymore, no one thinks i am as strong as i am until they lift with me because although defined, i am still small.
I am focusing on eating a lot too, i know that is also a problem, i know what i need to do there i just have to do it, so diet aside, please analyze this workout and give your opinion, i started it yesterday and am wondering if i should stick with it... i want to GAIN MASS, but i do NOT WANT TO LOSE STRENGTH....
thankyou all... sorry for long post, but i wanted to be detailed.
Let me know if you find errors or have suggestions.
the best way is with heavy compound lifts. At this point in your development, there really is no need to
do isolation exercises as you need to build solid MASS. The primary exercises you want
to stick to are:
Exercise List (Can be substituted in to weekly schedule - I need advice on what to switch and what not to)
• Chest
o Bench Press (Flat, Incline, Decline)
o DB Press (Flat, Incline, Decline)
o Dips
• Back
o Deadlift/Rack Deadlift
o Bent Over Row/T-Bar Row
o Pull-Ups/Lat-Pulldown
• Shoulders
o Military Press
o Clean and Press
o DB Side Laterals
• Traps
o Barbell Shrug
o DB Shrug
• Triceps
o Close Grip Bench Press
o Reverse Bench Press
o Skull Crusher
• Biceps
o Barbell Curl
o DB Curl
o Reverse Curl
• Quads
o Squats
o Leg Press
o Hack Squats
• Hams
o Stiff Leg Deadlift
o Good Mornings
o Leg Curls
• Calves
o Calf Raises (Seated and Standing)
o Donkey Calf Raises
o Leg Press Calf Raises
Load Phase (4-8 Weeks)
Push A - Monday
Bench Press 3 X 4-8
Military Press 3 X 4-8
Close Grip Bench 3 X 4-8
Squats 3 X 4-8
Seated Calf Raise 3 X 4-8
Pull A - Tuesday
Bent Over Row 3 X 4-8
Lat-Pulldown 3 X 4-8
DB Shrug 3 X 4-8
DB Curl 3 X 4-8
Stiff Leg Deadlift 3 X 4-8
Push B - Thursday
Incline DB Press 3 X 4-8
DB Shoulder Press 3 X 4-8
Skull Crusher 3 X 4-8
Leg Press 3 X 4-8
Leg Press Calf Raise 3 X 4-8
Pull B - Friday
Deadlift (Full or Rack) 3 X 4-8
Pull-Up 3 X 4-8
Barbell Shrug 3 X 4-8
Barbell Curl 3 X 4-8
Lying Leg Curl 3 X 4-8
Directions
1. Choose a weight that will allow you to get at least 4 reps, but no more than 8 reps.
2. If you can get 8 reps with a given weight, then increase the load.
3. Rest 2 minutes between sets.
4. Exercises can be swapped from the list above for each given muscle group if desired.
5. Follow the above routine for 4-8 weeks (recovery pending) and then deload for 1 week.
6. The deload week consists of 2 sets of 10 reps per exercise per muscle group.
Deload Week (1 Week)
Push A- Monday
Bench Press 2 X 10
Military Press 2 X 10
Close Grip Bench 2 X 10
Squats 2 X 10
Seated Calf Raise 2 X 10
Pull A- Tuesday
Bent Over Row 2 X 10
Lat-Pulldown 2 X 10
DB Shrug 2 X 10
DB Curl 2 X 10
Stiff Leg Deadlift 2 X 10
Push B- Thursday
Incline DB Press 2 X 10
DB Shoulder Press 2 X 10
Skull Crusher 2 X 10
Leg Press 2 X 10
Leg Press Calf Raise 2 X 10
Pull B-Friday
Deadlift (Full or Rack) 2 X 10
Pull-Up 2 X 10
Barbell Shrug 2 X 10
Barbell Curl 2 X 10
Lying Leg Curl 2 X 10
Personal Lift Numbers: 4-8 Reps
Squats: 255 lbs
Seated Calf Press: 350 lbs
Seated Calf Raise: 90 lbs
Leg Curls: 110 lbs
DB Bench: 55 or 60 lbs
BB Bench: 155 lbs
Incline DB Bench: 45 or 50 lbs
Incline BB Bench: 115 lbs
Machine Flys: 135 lbs
Dips: 20 Body weight
Pullups: 20 body weight
Chinups: 25 body weight
Seated Lever Rows: 240 lbs
Seated Bradford Press: 60 lbs
Lat Pulldowns: 110 lbs
Upright Rows: 60 or 70 lbs
Standing Military Press: 90 lbs
Hammer Curls: 30 lbs each arm
Curls: 30 lbs each arm
Machine Preacher Curls: 70 lbs
Reverse Barbell Curls: 40 lbs
Tricep Pushdown: 65 lbs
Dumbell Nosebreakers: 22.5 lbs
That gives you an idea of my body...
My Routine
Me:
130 lbs
19 years old
2 years of serious lifting experience
24/7 Access to gym
Open to new supplements except pro hormones or steroids
around 3% body fat last time i remember, i have pictures but not about to post them on a public forum.
Cardio:
15-20 minutes after workout on either bike or tread mill at mildly intense speed to keep up breathing and cardio strength for lifts... only do this on on-days.
Offdays:
I do obliques and abs usually at home and will play tennis, golf, or casually swim at the pool.
Schedule:
Wakeup - 8:30 AM Monday through Friday, 11:00 AM Weekends.
Work - 10:00 AM to 2:00 PM Monday through Friday
Workout - 3:00 PM
Class - 8:00 PM to 10:30 PM Monday through Thursday.
Supplements:
N.O. Explode before workout
Cellmass after workout
Muscle Milk after workout
True Mass when i wake up and go to bed.
(considering taking a Test booster like Jungle Warfare)
My Thoughts
My personal concerns:
1. Only 5 exercises a day
2. Only 4 days a week
3. I have been working out for 2 years, i have very low body fat, and can usually lift with people 30-60 lbs heavier then me who are casual/intermediate lifters (i'm only 130lbs - ectomorph).
4. not too many biceps, triceps, or chest exercises.
5. loss of strength...
Give me your opinion on this workout, i got it out of a book, i want to know if any of you would substitute in things from the list of exercises it said you could swap in for the recommeded exercise for that muscle group on day xyz.
I have gained immense amounts of strength over the past 2 years for my size, but i can't deal with the lack of bulk anymore, no one thinks i am as strong as i am until they lift with me because although defined, i am still small.
I am focusing on eating a lot too, i know that is also a problem, i know what i need to do there i just have to do it, so diet aside, please analyze this workout and give your opinion, i started it yesterday and am wondering if i should stick with it... i want to GAIN MASS, but i do NOT WANT TO LOSE STRENGTH....
thankyou all... sorry for long post, but i wanted to be detailed.
Let me know if you find errors or have suggestions.
