domestic
New member
- Awards
- 0
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 & Tri’s
Flat Bench 4 sets (8,6,4,2 reps)
Incline Dumb 4 x 6-10 reps
Fly’s 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 don’t 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
Day 1 - Chest & Tri’s
Flat Bench 4 sets (8,6,4,2 reps)
Incline Dumb 4 x 6-10 reps
Fly’s 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 don’t 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