what do you think?

allstar504448

allstar504448

Member
Awards
0
just designed a new workout that uses a four day split to build for mass
any opinions/critiques greatly appreciated

MONDAY
chest/tri
1 flat bench 10,8,6,4
2 dumbbell incline bench 10,8,6,4
3 cable flies 3x8
4 dumbbell pullovers 3x8
5 overhead tricep extensions 3x8
6 skull crushers 3x8

WEDNESDAY
back/bi
1 pullups 3x8
2 bentover rows 10,8,6,4
3 deadlifts 10,8,6,4
4 preacher curls 3x8
5 reverse grip preacher curls 3x8

FRIDAY
legs
1 squat 3x8
2 leg press 5x5
3 leg extensions 3x8
4 calf raises 3x15
5 leg curls 3x8

SATURDAY
shoulders
1 military press 10,8,6,4
2 arnold press 10,8,6,4
3 front raises 3x8
4 bent over lateral raises 3x8
5 upright rows 3x8
6 forearm curls 3x10
 
rdugan95

rdugan95

Member
Awards
0
This is a solid schedule, but if you want to gain mass which you noted, you're gonna want heavier lifts on the large muscles on your body. Some say bench once a week some say bench twice a week. If you're only going to flat bench once a week try getting chest in again, and if you're against benching twice, try doing db presses or something. The chest is a huge muscle and it'd be a waste to only work it once a week if you're trying to make big gains. If I were you I would combine some of your workouts into 1 day so you can double up on the powerful lifts. EXAMPLE:

Monday
Chest/Arms
Flat Bench 5X3
Warmup weight X 5
increase 10% X 3
increase 10% X 3
increase 10% X 3
increase 15% X 3

Spider Curls 3X6-8 (To blow out your arms don't bother doing standard curls, put on as much as you think you can do twice and do it six times. Push yourself until you feel like you can't do another curl and then do one.)
Incline Bench 3X8
Cable Flies/ Bench Dips
Overhead tricep extensions..
Heavy Dumbbell curls 3X6-8(same thing as other curls)
Rep out on bench with the most you can 10 rep.

Tuesday

Legs/Back
Squat 3X6 (rather than doing 8 do 6 with heavier weight)
Bent Rows 3X6-8
Leg Press 3X8
Deadlift 3X6
Leg Extensions 3X6
Calf Raises 3X10

Wednesday REST

Thursday

Shoulders/Core

Military Press 3X6
Leg Lifts until fail followed immediately with crunches with legs bent at 90 degrees, followed immediately by bicycle crunches.
Front Raises 3X8
"Plank" (push up position while holding yourself up on your forearms)
Upright rows 3X8
Forearm Curls 3X10

FRIDAY
Chest/ Arms
Dumbbell Press 3X8
Spider Curls 3X6-8
Cable flies/bench dips
Heavy Dumbbell 3X6-8
Incline DB bench

Saturday

Legs/Back
Squat 3X6
Bent Rows 3X6-8
Leg Press 3X8
Deadlift 3X6
Leg Extensions 3X6
Calf Raises 3X10

Sunday REST

This routine is designed to keep you working out more and making better gains because you can still work certain muscles while your other muscles rest by avoiding use during the following workout. By doing less reps at higher weight you will increase strength better than more reps at lower weight. This is the routine I have been using since I got back from college in May and my bench has gone from maxing 170 to maxing 225, and have cut down to 8% BF while still gaining nearly 10 pounds. Let me know if you have any questions about this workout and keep me updated on how it's working for you!
 

SRS2000

Active member
Awards
1
  • Established
just designed a new workout that uses a four day split to build for mass
any opinions/critiques greatly appreciated

MONDAY
chest/tri
1 flat bench 10,8,6,4
2 dumbbell incline bench 10,8,6,4
3 cable flies 3x8
4 dumbbell pullovers 3x8
5 overhead tricep extensions 3x8
6 skull crushers 3x8

WEDNESDAY
back/bi
1 pullups 3x8
2 bentover rows 10,8,6,4
3 deadlifts 10,8,6,4
4 preacher curls 3x8
5 reverse grip preacher curls 3x8

FRIDAY
legs
1 squat 3x8
2 leg press 5x5
3 leg extensions 3x8
4 calf raises 3x15
5 leg curls 3x8

SATURDAY
shoulders
1 military press 10,8,6,4
2 arnold press 10,8,6,4
3 front raises 3x8
4 bent over lateral raises 3x8
5 upright rows 3x8
6 forearm curls 3x10
Overall, not bad. Here's what I would modify.
Rearrange your days so you DL on Wed and SQ on Saturday.
Bench
- work up to 3 sets of 5 on BP; start low and add weight each week
- incline DB: do set of 10-20 reps
- drop cable flyes and pullovers and do dips

Back
- do DL's first

Legs
- work up to 3 sets of 5 on SQ
- drop leg extensions if you are doing leg presses
- replace leg curls with heavier hamstring exercise (RDL, good morning, or glute-ham raise)

Shoulders
- drop the arnold presses or just do them for a couple sets of high reps
 
Top