Hey all,
I have been using this routine for a while now, and I am curious if you think it is optimal for muscle size / mass, as that is my primary goal. I have been gaining strength quickly with this routine, but I am wondering if I could be gaining size faster.....
Monday - Chest
Flat DB Press 4 x (4-6)
Incline DB Press 4 x (4-6)
Decline DB Press4 x (4-6)
DB Flys 3 x (4-6)
Tuesday - Arms (bi / tri)
Straigh bar curls 4 x (4-6)
Hammer curls 4 x (4-6)
Skull Crushers 4 x (4-6)
Tricep Cable pull down 4 x 8
Cable curls - 3 x 10
Behind the head DB extension 4 x (4-6)
Wrist Curls 3 x 8
Wens - Legs
Squats 4 x (4-6)
Leg press 4 x (4-6)
Leg Extension 4 x (4-6)
Leg Curl 4 x (4-6)
Standing calf raise 4 x (10)
Seated Calf raise 4 x (10)
Deadlifts 4 x (4-6)
Thurs - Shoulders / Traps
Seated DB Press 4 x (4-6)
Frontal DB raise 4 x (4-6)
Lateral DB raise 4 x (4-6)
Shoulder Shrugs 4 x (4-6)
Upright Rows 4 x (4-6)
Friday - Back / Abs
Stiff Leg Deadlifts 4 x (4-6)
Wide grip chins 4 x (4-6)
wide grip cable pulldowns 4 x (4-6)
T-Bar Rows 4 x (4-6)
Roman Chair raises 4 x 12
Crunches 4 sets to failure
Saturday and Sunday are my rest days.
I usually rest 1-2 mins in between sets.
Some of my local gym buddies are using HST based training programs, they keep trying to convince me to switch over, what are your thoughts on that?
I have been using this routine for a while now, and I am curious if you think it is optimal for muscle size / mass, as that is my primary goal. I have been gaining strength quickly with this routine, but I am wondering if I could be gaining size faster.....
Monday - Chest
Flat DB Press 4 x (4-6)
Incline DB Press 4 x (4-6)
Decline DB Press4 x (4-6)
DB Flys 3 x (4-6)
Tuesday - Arms (bi / tri)
Straigh bar curls 4 x (4-6)
Hammer curls 4 x (4-6)
Skull Crushers 4 x (4-6)
Tricep Cable pull down 4 x 8
Cable curls - 3 x 10
Behind the head DB extension 4 x (4-6)
Wrist Curls 3 x 8
Wens - Legs
Squats 4 x (4-6)
Leg press 4 x (4-6)
Leg Extension 4 x (4-6)
Leg Curl 4 x (4-6)
Standing calf raise 4 x (10)
Seated Calf raise 4 x (10)
Deadlifts 4 x (4-6)
Thurs - Shoulders / Traps
Seated DB Press 4 x (4-6)
Frontal DB raise 4 x (4-6)
Lateral DB raise 4 x (4-6)
Shoulder Shrugs 4 x (4-6)
Upright Rows 4 x (4-6)
Friday - Back / Abs
Stiff Leg Deadlifts 4 x (4-6)
Wide grip chins 4 x (4-6)
wide grip cable pulldowns 4 x (4-6)
T-Bar Rows 4 x (4-6)
Roman Chair raises 4 x 12
Crunches 4 sets to failure
Saturday and Sunday are my rest days.
I usually rest 1-2 mins in between sets.
Some of my local gym buddies are using HST based training programs, they keep trying to convince me to switch over, what are your thoughts on that?