permanabol
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I keep doing research in order to find out best way to gain mass and i have read keeping it shorter is better. Currently I'm in the gym for around 2-2 1/2 hours. I'm somewhat young and have energy throughout the whole workout (with proper diet).
Currently my lifts are as follows (4 sets of everything):
Chest/Shoulder/Tri
BB bench
DB Incline press
Lying DB press
Cable Crossovers
Slight incline DB flys
DB Pullovers
Arnold's or seated DB Shoulder press
The shoulder excercise where arms are at 90 Degree angle and you lift them up (Don't know the name :nervous: )
DB front raises
Close Grip BP
Skullcrushers
Tri ext standing with rope
seated overhead tri extension (weight goes behind head)
Dips or seated tri extension (the machine where you just push down)
Back and Bi (few traps):
Row machine Parallel bar
Row machine wide grip
Inverted rows overhand grip
WG Pullups
Cable Pulldowns
Straight arm standing cable pulldown thing
low row
DB Row
Chin ups
Preacher EZ bar curl
reverse curls
1 Arm curl with incline bench set next to cable (best workout imo :01: )
rope curls on cable
sometimes hammer curls
forearm curls
BB Shrug
Rotating shrug 15 forward 15 back
I have a leg workout but it's pretty short I don't like legs :nervous:
So as you can see It's quite a load but it's obvious I am willing to work hard for gains. I also have a modified version if this is to long. Due to track i have been working 1 muscle group a day for an hour during week and those over weekend/friday. This has worked quite well for me over 4/5 months when I got back into it and have gone up around 15 pounds in muscle mass and dropped body fat. Any suggestions are much appreciated.
Thanks!
Currently my lifts are as follows (4 sets of everything):
Chest/Shoulder/Tri
BB bench
DB Incline press
Lying DB press
Cable Crossovers
Slight incline DB flys
DB Pullovers
Arnold's or seated DB Shoulder press
The shoulder excercise where arms are at 90 Degree angle and you lift them up (Don't know the name :nervous: )
DB front raises
Close Grip BP
Skullcrushers
Tri ext standing with rope
seated overhead tri extension (weight goes behind head)
Dips or seated tri extension (the machine where you just push down)
Back and Bi (few traps):
Row machine Parallel bar
Row machine wide grip
Inverted rows overhand grip
WG Pullups
Cable Pulldowns
Straight arm standing cable pulldown thing
low row
DB Row
Chin ups
Preacher EZ bar curl
reverse curls
1 Arm curl with incline bench set next to cable (best workout imo :01: )
rope curls on cable
sometimes hammer curls
forearm curls
BB Shrug
Rotating shrug 15 forward 15 back
I have a leg workout but it's pretty short I don't like legs :nervous:
So as you can see It's quite a load but it's obvious I am willing to work hard for gains. I also have a modified version if this is to long. Due to track i have been working 1 muscle group a day for an hour during week and those over weekend/friday. This has worked quite well for me over 4/5 months when I got back into it and have gone up around 15 pounds in muscle mass and dropped body fat. Any suggestions are much appreciated.
Thanks!