lew dog
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Trying to gain mainly mass with strength increase too. What I want to know is ....
A: SHOULD I ADD SOME PULLOVERS AND FLYES?
B: WOULD A 3 DAY PER WEEK ROUTINE BE MORE BENEFICIAL THAN 4?
C: IS THIS ROUTINE BULL**** OR LOOK FAIRLY SOLID?
MON: Upper mass
Incline DB press 2 x 10
Bent over rows 3 x 10
Seated DB press 2 x 10
Weighted dips 2 x 10
Pull ups 1 x 10
Bicep curls 2 x 12
Lateral raise 2 x 10
_________________________________
WED: Lower mass
Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2
_________________________________
FRI: Upper strength
Overhead BB press 2 x 6
Bench press 3 x 5
Pull ups/ pull downs 4 x 6
Seated cable rows 1 x 6
Seated tricep extensions 2 x 8
Shrugs 2 x 7
_________________________________
SUN: Lower strength
Deadlift 3 x 5
Leg press 2 x 5
Calves 3 x 8
Abs x 2
MON: Upper mass
Overhead BB press 2 x 10
Bench press 3 x 10
Pull ups/ pull downs 3 x 10
Seated cable rows 1 x 10-12
Seated tricep extensions 1-2 x 12
Shrugs 2 x 12
_________________________________
WED: Lower mass
Deadlift variant 3 x 8-10
Leg press 2 x 10
Calves 3 x 12 - 15
Abs x 2
_________________________________
FRI: Upper strength
Incline DB press 2 x 5
Bent over rows 3 x 5
Seated DB press 2 x 7
Weighted dips 2 x 6
Pull ups / pull downs 1 x 6
Bicep curls 2 x 7
Lateral raise 2 x 7
_________________________________
SUN: Lower strength
Squat 3 x 5
Leg press 2 x 5
Good mornings 2 x 8
Calves 2 x 10
Abs x 2
Repeat.
A: SHOULD I ADD SOME PULLOVERS AND FLYES?
B: WOULD A 3 DAY PER WEEK ROUTINE BE MORE BENEFICIAL THAN 4?
C: IS THIS ROUTINE BULL**** OR LOOK FAIRLY SOLID?
MON: Upper mass
Incline DB press 2 x 10
Bent over rows 3 x 10
Seated DB press 2 x 10
Weighted dips 2 x 10
Pull ups 1 x 10
Bicep curls 2 x 12
Lateral raise 2 x 10
_________________________________
WED: Lower mass
Squat 3 x 8-10
Leg press 2 x 10
Good mornings 2 x 8
Calves 2 x 15
Abs x 2
_________________________________
FRI: Upper strength
Overhead BB press 2 x 6
Bench press 3 x 5
Pull ups/ pull downs 4 x 6
Seated cable rows 1 x 6
Seated tricep extensions 2 x 8
Shrugs 2 x 7
_________________________________
SUN: Lower strength
Deadlift 3 x 5
Leg press 2 x 5
Calves 3 x 8
Abs x 2
MON: Upper mass
Overhead BB press 2 x 10
Bench press 3 x 10
Pull ups/ pull downs 3 x 10
Seated cable rows 1 x 10-12
Seated tricep extensions 1-2 x 12
Shrugs 2 x 12
_________________________________
WED: Lower mass
Deadlift variant 3 x 8-10
Leg press 2 x 10
Calves 3 x 12 - 15
Abs x 2
_________________________________
FRI: Upper strength
Incline DB press 2 x 5
Bent over rows 3 x 5
Seated DB press 2 x 7
Weighted dips 2 x 6
Pull ups / pull downs 1 x 6
Bicep curls 2 x 7
Lateral raise 2 x 7
_________________________________
SUN: Lower strength
Squat 3 x 5
Leg press 2 x 5
Good mornings 2 x 8
Calves 2 x 10
Abs x 2
Repeat.