W13NY
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I've asked this once before but I changed it up a little bit since then and want to know if you guys think this is a good workout to put on mass, of course with diet in check.
Legs(Monday)
Squats – 5 Sets / 6-8 Reps
Leg Press – 3 Sets / 6-8 Reps
Leg Extensions – 3 Sets / 6-8 Reps
Calf Press – 4 Sets / 8-10 Reps
Stiff Legged Dead Lifts - 3 Sets 6-8 Reps
Shoulders (Wednesday)
DB Shoulder Press – 5 Sets / 6-8 Reps
Side Laterals – 3 Sets / 6-8 Reps
Front Raises – 3 Sets / 6-8 Reps
BB Shrugs – 4 Sets / 6-8 Reps
Rear Delts w/ DBs – 3 Sets / 6-8 Reps
Back/Bi's Friday)
BB Curls – 4 Sets / 6-8 Reps
DB Curls – 3 Sets / 6-8 Reps
Preacher Curls – 3 Sets / 12-15 Reps
DB Rows – 3 Sets / 6-8 Reps
BB Rows – 3 Sets / 6-8 Reps
Narrow Grip Pull downs – 3 Sets / 6-8 Reps
Wide Grip Pull downs – 3 Sets / 6-8 Reps
Deadlifts – 3 Sets / 6-8 Reps
Chest/Tri's (Saturday)
Incline DB Bench – 4 Sets / 6-8 Reps
Flat BB Bench – 4 Sets / 6-8 Reps
DB Flys – 3 Sets / 6-8 Reps
Cable Crossovers – 3 Sets / 6-8 Reps
Pushdowns – 4 Sets / 6-8 Reps
Close Grip Bench – 3 Sets / 6-8 Reps
Dips – 3 Sets / 6-8 Reps
Legs(Monday)
Squats – 5 Sets / 6-8 Reps
Leg Press – 3 Sets / 6-8 Reps
Leg Extensions – 3 Sets / 6-8 Reps
Calf Press – 4 Sets / 8-10 Reps
Stiff Legged Dead Lifts - 3 Sets 6-8 Reps
Shoulders (Wednesday)
DB Shoulder Press – 5 Sets / 6-8 Reps
Side Laterals – 3 Sets / 6-8 Reps
Front Raises – 3 Sets / 6-8 Reps
BB Shrugs – 4 Sets / 6-8 Reps
Rear Delts w/ DBs – 3 Sets / 6-8 Reps
Back/Bi's Friday)
BB Curls – 4 Sets / 6-8 Reps
DB Curls – 3 Sets / 6-8 Reps
Preacher Curls – 3 Sets / 12-15 Reps
DB Rows – 3 Sets / 6-8 Reps
BB Rows – 3 Sets / 6-8 Reps
Narrow Grip Pull downs – 3 Sets / 6-8 Reps
Wide Grip Pull downs – 3 Sets / 6-8 Reps
Deadlifts – 3 Sets / 6-8 Reps
Chest/Tri's (Saturday)
Incline DB Bench – 4 Sets / 6-8 Reps
Flat BB Bench – 4 Sets / 6-8 Reps
DB Flys – 3 Sets / 6-8 Reps
Cable Crossovers – 3 Sets / 6-8 Reps
Pushdowns – 4 Sets / 6-8 Reps
Close Grip Bench – 3 Sets / 6-8 Reps
Dips – 3 Sets / 6-8 Reps