Here’s a generic routine that is a good starting point. This is a mass/strength building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A work set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a work set. Add cardio on the days off to fit your needs. also remeber that overtraining is a real possibility. so from time to time a deload week or two is inevitable.
Monday:
Squats (deep) 2 x 5
Box squats (set below parallel) 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10
http://www.teamsniffy.com/videos/vid...0x 10 .wmv
Tuesday (wed):
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
(or dips)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps
Any rear delt exercise will do here
http://www.teamsniffy.com/videos/videos/raw setup.wmv
Thursday (fri):
Dead lifts (rotate variations each week) 2 x 5
2 posterior core movements 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps
posterior core movements include gm variations, reverse hypers, 45° hypers, glute hame raise, sldl, pull thrus, etc......
http://www.teamsniffy.com/videos/vid...variations.wmv
Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.
