My Strength, Muscle Mass and Super Set Workout

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    Jaw Breaker's Avatar
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    My Strength, Muscle Mass and Super Set Workout


    9 week workout (changes every 3 weeks)

    Monday: Shoulders/Traps & Back

    Shoulder Barbell Press - 5x5
    Shoulder Dumbbell Press - 3x8
    Shoulder Upright Rows - 3x8
    Barbell Trap Shrugs - 4x8

    One-Arm Rows - 5x5
    Wide Grip Pulldown - 3x8
    Straight-Arm Pulldown - 3x8
    Hyperextensions - 4x8

    Tuesday: Biceps/Forearms & Legs/Claves

    Bicep Barbell Curls - 5x5
    Preacher Dumbbell Curls - 3x8
    Hammer Dumbbell Curls - 3x8
    Reverse Barbell Wrist Curls - 4x8

    Barbell Deadlift - 5x5
    Squats - 3x15
    Leg Extensions - 3x15
    Seated Calf Raises - 3x15

    Wednesday: Chest/triceps

    Incline Barbell Press - 5x5
    Incline Dumbbell Press - 3x8
    Incline Flys - 3x8

    Tricep Close-Grip Pushdown - 5x5
    Tricep Wide-Grip Pushdown - 3x8
    Tricep V-Bar Overhead - 3x8
    Kickbacks - 3x8

    Thursday: Shoulders/Traps & Back

    Front Cable Raise - 3x10
    Side Lateral Cable Raises - 3x10
    Bent Over Rear Cable Raises - 3x10
    Low Pulley Row To Neck - 4x10

    Pulley-Rows - 3x10
    Close-Grip Pulldown - 3x10
    Underhand Pulldown - 3x10
    Hyperextensions - 3x10

    Friday: Biceps/Forearms & Legs/Claves

    Sitting Dumbbell Curls - 3x10
    Dumbbell Curls -3x10
    90 Dumbbell Curls -3x10
    Barbell Wrist Curls - 4x10

    Leg Press - 3x15
    Lunges - 3x15
    Leg Extensions - 3x15
    Standing Calf raises - 3x15

    Saturday: Chest/triceps

    Incline Barbell Press - 3x10
    Incline Dumbbell Press - 3x10
    Incline Flys - 3x10

    Lying Tricep Press - 3x10
    One-Arm Dumbbell Tricep Extension - 3x10
    Dips - 3x10

    For chest Im changing from decline/incline/flat every 3 weeks (same 5x5)

    Monday | Tuesday | Wednesday
    Strength Training/ Muscle Mass
    2min rest between sets
    3min rest between exercises
    10m Run

    Thursday | Friday| Saturday
    Super Sets
    30sec rest between sets
    30sec rest between exercises
    10m Run

    Protein: Carbohydrates:

    Egg Whites Oatmeal
    Ground Beef Rice
    Chicken Pasta
    Tuna Bread
    Cheese Slices Potatoes
    Cottage Cheese Vegetables
    Milk
    Protein Shakes
    Peanut Butter

    45-50% Carbohydrates
    30-35% Protein
    20-25% Fats

    Whey Protein with Creatine & Glutamine
    Muli-vitamins
    ZMA
    Flax Oil/ Extra virgin olive oil (EFA)

    LMK what you think?

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    brownstown89's Avatar
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    5 x 5 on deadlift on squat on the same day yikes my back hurts... can u pull that of fwhile still going heavy on each lift? if so it looks great but u might wanna break that up.. cuz i kno no way i can do that..
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    GymRat7197's Avatar
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    Focus more on the heavy compounds and less on the isolations.

    Isolation movements should be 0-10% of your routine, a well balanced routine would put focus on the movements that overload various muscle groups at one time and less on the muscle groups that work a single joint at a time (since these movements are to assist in enhancing the compounds).

    If you use isolations for each bodypart, you're doing unnecessary tension to the muscle tissue and this should be avoided unless you're on performance enhancing drugs. Google starting strength, it's an excellent routine to put loads of mass on you and as brownstorm pointed out, heavy squats and deadlifts on the same day would be extremely taxing on the central nervous system therefore requiring some sort of recovery day.
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    brownstown89's Avatar
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    yea maybe do a mon wed fri..

    Deadlift mon, Bench wed and Squat Friday giving ur lower back alot of recovery between squats and deads..

    I personally did that type of program its called hepburns pump and power.. you pick 3 big lifts.. Shoulder Press, Deads and maybe Rows 5-7 sets of 1 ORM and then it gives u a variety of other lifts to do for 3 x 8-10 which is the pump part of the workout.. i thought it would be a breeze and believe me u will add solid mass. u want the link i can look it up.. sure u might look stupid doing 1 rep on shoulder press but when u cycle of this workout and ur max strength increases on say rows ur doing 265 now instead of 225 ur reps at 225 will naturally be up and ur form will improve

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