What do you think of my workout?

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    What do you think of my workout?


    What do you think of my workout. I am trying to gain more muscle mass. Feel free to flame.....I want the best workout...How would you make it better?

    Day 1 - Chest & Tris
    Flat Bench 4 sets (8,6,4,2 reps)
    Incline Dumb 4 x 6-10 reps
    Flys 4 x 6-10
    Dips 3x 25
    Close Grip Bench Press -3x 6-10 Reps
    Tricep Kick Backs x 8-10 Reps
    Skull Crushers x 6-10 Reps
    Tri Pull Down 3x 6-10

    Day 2 - Biceps
    Barbell Curl 3x8
    Hammer Curl 3x8
    Alt Curl 3x8
    Preacher Curl 3x8
    Concentration Curl 3x8

    Day 3 - Legs
    Squats 3x 6-10 Reps
    Leg Press 3 x 6-10 Reps
    Leg Curls - 8 Reps
    Calf Raises - 8 Reps
    *I dont do extensions because of my knee (patella tendonitis)

    Day 4 Shoulders
    Military Press 3x8
    Front Raises 3x8
    Side Raises 3x8
    Clean and Press 3x8
    Standing Bent Over Dumbbell Lateral Raises 3x8
    Shrugs 3x8

    Day 5 Back
    LAT MACHINE PULLDOWN FRONT 3x8
    SEATED CABLE ROWS 3x8
    Bent Over Dumbbell Rows 3x8
    T Bar Rows 3x8
    Bent Leg Deadlifts 3x8

    *rest on weekends

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    Trim the volume of your tri and delt WO. Add more for legs, especially hamstrings work (lunges is what I suggest). I would also combine your bicep and delt WO into one session.
    M.Ed. Ex Phys
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    Quote Originally Posted by Rodja View Post
    Trim the volume of your tri and delt WO. Add more for legs, especially hamstrings work (lunges is what I suggest). I would also combine your bicep and delt WO into one session.
    this any better?

    Everything pretty much 3 sets of 8....


    Monday- Upper Push
    Flat Bench 3x8
    Incline Dumb 3x8
    Clean and Press 3x8
    Side Raises 3x8
    Tri Pressdown 3x8
    Close Grip press 3x8

    Tuesday Upper Pull
    Lat Pull Down
    Low Cab Row
    Deadlifts
    Standing Curl
    Hammer Curl

    Wed- Legs
    Squats 3x8
    Leg press 3x8
    Leg Ext 3x8
    Lunges 3x8
    Leg Curl 3x8
    Calf Raises 3x8

    Thursday- Upper Push
    Flat Dumbbell Bench 3x8
    Flys
    Military Press
    Shrugs
    Skull Crushers
    Tri Kickback

    Fri- Upper Pull
    Bent over rows
    Close Grip Pull Down
    Iso High Row
    Preacher Curl
    Alt Curl
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