My Strength, Muscle Mass and Super Set Workout

Jaw Breaker

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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?
 

brownstown89

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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..
 
GymRat7197

GymRat7197

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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.
 

brownstown89

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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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