Jaymaccin
New member
ok so im 5'5 about 129lbs and looking to gain realisticly 8lbs in 2 months or less.
i was jus looking at workouts for gaining mass and stumbled upon one and jus needed advice to see if it was any good. any advice would be good. first time postin sorry if i left out anything. Also i been working out consistantly for 8 months now im not skinny either. what kind of workout is better , two muscle groups at a time or one a day. thanks again
muscleandstrength.com/workouts/10-week-mass-building-program.html
i cnt post links so here copy and paste sucks
Chest
Exercise
Sets
Reps
Barbell Bench Press
4
10, 8, 8, 6
Incline Bench Press
3
8, 8, 6
Decline Bench Press
3
8, 8, 6
Dumbbell Flys
2
10
Dumbbell Pullover
2
8
Triceps
Exercise
Sets
Reps
Tricep Extension
4
10, 8, 8, 6 adding weight
Tricep Dip
3
10
Tricep Bench Dip
3
8
Notes
None.
Tuesday - Back and Biceps
Back
Exercise
Sets
Reps
Chin Up
2
8
One Arm Dumbbell Row
3
8
Seated Row
2
8
Bent Over Barbell Row
2
8
Lat Pull Down
3
10, 10, 8
Biceps
Exercise
Sets
Reps
Standing Barbell Curl
3
8, 8, 6
Close Grip Preacher Curl
3
8, 8, 6
Incline Dumbbell Curl
2
12-14
Concentration Curl
2
10
Notes
None.
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise
Sets
Reps
Machine Shoulder Press
3
10
Dumbbell Reverse Fly
3
8-10
Military Press
4
10
Dumbbell Lateral Raise
2
10
Dumbbell Shrugs
2
10
Upright Row
2
10
Forearms
Exercise
Sets
Reps
Standing Wrist Curl
4
10
Barbell Wrist Curl
4
10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise
Sets
Reps
Squat
5
10, 8, 8, 6, 4
Leg Extension
3
12
Leg Curl
3
12
Calves
Exercise
Sets
Reps
Standing Calf Raise
4
12
Seated calf Raise
2
12
i was jus looking at workouts for gaining mass and stumbled upon one and jus needed advice to see if it was any good. any advice would be good. first time postin sorry if i left out anything. Also i been working out consistantly for 8 months now im not skinny either. what kind of workout is better , two muscle groups at a time or one a day. thanks again
muscleandstrength.com/workouts/10-week-mass-building-program.html
i cnt post links so here copy and paste sucks
Chest
Exercise
Sets
Reps
Barbell Bench Press
4
10, 8, 8, 6
Incline Bench Press
3
8, 8, 6
Decline Bench Press
3
8, 8, 6
Dumbbell Flys
2
10
Dumbbell Pullover
2
8
Triceps
Exercise
Sets
Reps
Tricep Extension
4
10, 8, 8, 6 adding weight
Tricep Dip
3
10
Tricep Bench Dip
3
8
Notes
None.
Tuesday - Back and Biceps
Back
Exercise
Sets
Reps
Chin Up
2
8
One Arm Dumbbell Row
3
8
Seated Row
2
8
Bent Over Barbell Row
2
8
Lat Pull Down
3
10, 10, 8
Biceps
Exercise
Sets
Reps
Standing Barbell Curl
3
8, 8, 6
Close Grip Preacher Curl
3
8, 8, 6
Incline Dumbbell Curl
2
12-14
Concentration Curl
2
10
Notes
None.
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms
Shoulders
Exercise
Sets
Reps
Machine Shoulder Press
3
10
Dumbbell Reverse Fly
3
8-10
Military Press
4
10
Dumbbell Lateral Raise
2
10
Dumbbell Shrugs
2
10
Upright Row
2
10
Forearms
Exercise
Sets
Reps
Standing Wrist Curl
4
10
Barbell Wrist Curl
4
10
Notes
Dumbbell shrugs and upright row can be supersetted.
Friday - legs
Legs
Exercise
Sets
Reps
Squat
5
10, 8, 8, 6, 4
Leg Extension
3
12
Leg Curl
3
12
Calves
Exercise
Sets
Reps
Standing Calf Raise
4
12
Seated calf Raise
2
12
