Need advice on my workout please

jief

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Hi everyone

I would like to know what you think of my workout, if there is anything i should change. my goal is to gain some mass especially back and shoulders


DAY1
Flat Bench Press - 10-8 Reps x3
Incline Bench Press - 10,8 Reps x3
Military Press - 10-8 Reps x3
Lateral Raise - 10-8 Reps x3
Tricep Rope Push Down - 10-8 Reps x3
Close Grip Bench Press - 10-8 Reps x3

DAY2
Chin Up - 10-8 Reps x3
Cable Row - 10-8 Reps x3
Lat Pull Down - 10-8 Reps x3
cable or barbell Curl - 10-8 Reps x3
roman chair 10-8 Reps x3

DAY3
Front Squat - 10-8 Reps x3
Leg Press - 10-8 Reps x3
Leg Extension - 10-8 Reps x3
Calf Raise - 12-10 Reps
abs

thank you
 
Rhyno

Rhyno

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Well imo, it sort of looks like you'd be overtraing your back, shoulders, and chest especially if you are training naturally. I'd split up those first two workouts keeping two compound lifts with one or more auxilary exercises. Also, having the military press and incline press on the same day will be rough on you're front delts. As for gaining mass, you should definately add deadlifts into an equation. Here's what what I think would be good:

Workout 1a
Flat Bench
Incline Bench
Lateral raises
heavy tricep exercise

Workout 2a
Deadlifts
Chin up
curls
light cable rows

Workout 1b
Close grip bench
Military press
lateral raises
light tricep exercise

Workout 2b
Heavy bent-over rows
lat pull downs
roman chair
curls

Leg day looks o. If you are working out three times a week you could do workout the a's one week and do the workout b's the following week.
 

TURUGBY

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for your back you defn need to change up
Pullups
3x8-10
Deadlifts!!!
8,6,4,4
Cable shrug
8,8,8,8
Cable rows
3x8
Bent Smith machine rows
8,8,8,6

this 1xweek will blow your back up!
 

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