My routine i have created!

[BRITISHBULLDOG]

This is my routine i have created for gaining more mass and strenght,this is my first shot at it so it will have faults!please tell me if so!

MONDAY

Bench press 5x3
weighted dips 5x3
seated rows 3x10
dumbell military press3x6
weighted chin ups 3x5
preaher curls 3x8

abs:hanging leg raises

Wednesday lower body

Deadlifts(conventional) 5x3
Box squat 5x3
Pull Throws 3x6
RDLS 3x8

abs:russian twists 3x10,hanging leg raises 3x10
grip training:plate pinching

Friday:

Bent over rows 3x10
cable lateral raises 3x10
Dumbbell Shrugs 3x10
incline dumbbell bench press 3x6
Skull crushers 3x6-8

this is what i got i hope to gain strenght and mass from this program!Please tell me my faults

[wtflestoppoules]

First of all, you have too much upper body compared to lower body. You have 4 exercises that work the lower part, and 11 that work the upper one.

[CAchief]

you can accomplish much more for what you are trying to do if you bump it up to 4 days a week, are you able to do that?

[BRITISHBULLDOG]

i was doing 4 days a week but i thought i would do only 3 for a change,but i was just thinking myself i will start doing 4 days a week again!I could actually create a far better program than i have now!what would you suggest i do for upper body?and good mass gaining exercises?

[RipStone]

Originally posted by BRITISHBULLDOG:
i was doing 4 days a week but i thought i would do only 3 for a change,but i was just thinking myself i will start doing 4 days a week again!I could actually create a far better program than i have now!what would you suggest i do for upper body?and good mass gaining exercises?

If you are gonna go 4 days a week, try out this program. I am doing it right now as a break from Westside for Skinny Bastards and I really like it...

Day 1 - Quad emphasis, hip light
Squats 5x5
Bulgarian split squats 4x8
SLDL's 3x10
Leg press 3x10
Abs/calves

Day 2 - Vertical press horizontal pull emphasis
standing military presses 5x5
Bent over rows 4x8
Dumbbell chest incline presses (high incline) 4x8
Face Pulls 3x10
Hammer curls 3x10
forearms/traps

Day 3 - off

Day 4 - Hip emphasis quads light
Deadlift 5x5
Good mornings 4x8
lunges 3x10
GHRs 3x10
abs/calves

Day 5 - Horizontal press vertical pull emphasis
Bench press 5x5
Pull-up 4x8
Dumbbell chest incline presses (low incline) 4x8
Dips 3x10
Pulldowns 3x10
cuff/forearms

[Iceztiq]

i'd definitely do the one Ripstone posted.

[BRITISHBULLDOG]

well i have just made one up myself as i wanted to do a routine inwhich i created,i like your routine ripstone but not just now!I am doin WSFSB like you and i will take a rest in 2 weeks,so this is what i have planned:this is the routine i got right now!

Day 1

Bench Press 5 sets 3-5 reps
weighted dip 3 sets 3-6 reps
Bent over rows 3 sets 8-10 reps
push press 5 sets 3-5 reps
cable lateral raises 3 sets 8-10 reps
forearm work

day 2
Box squats 5 sets of max reps
romanian deads 3 sets 6 reps
pull throws 3 sets 6 reps


day 3 off

day 4

Weighted pull ups 3 sets of 3-5 reps
Incline dumbbell press 3 sets of 6 reps
tricep pushdowns 3 sets 6-8reps
cable rows 3 sets 6-8 reps
bent over flys 3 sets 12-15 reps

friday
Deadlifts 5 sets of max reps
Bulgarian squats 3 sets of 5 reps
front squat 3 sets of 6 reps
leg extension 3 sets 5 reps each leg


this is my program which i think is pritty good,i am pleased with it!anybody have any comments on this one as regards to gaining strenght and mass (in that order)?Is the amount of reps and sets right?please let me know dudes!BB

[DKing]

Drop the cable raises from day one and probably the dips too.

Take out the leg extgensions from friday. More Posterior chain work on friday.

Danny

[CAchief]

whats wrong with Dips Danny? They are a great compound exercise that will work his arms as well as the lower chest.

[DKing]

Nothing wrong with dips. I was going to add a bit more but forgot. I would take the dips and put them on day 4 instead of the pushdowns. I just don't think they need to be on day 1.

Danny

[CAchief]

agreed.

[BRITISHBULLDOG]

thanks danny,what kind of posterior chain work would you suggest?what do you see the most gains off?

[BRITISHBULLDOG]

so would you agree that apart from that,this program looks ok for gaining strength and mass?

[BRITISHBULLDOG]

danny i have decided to add good mornings to my routine,they are a good exercise!do you agree?

[DKing]

Yes I agree, I am a big fan.

Danny

[BRITISHBULLDOG]

thats great thanks danny and CAcheif,i am happy with this program and will give it a go in 2 weeks as i am having a week off as i havent for 3 and a half months,i like to give my body a rest maybe for 5 days!thanks guys!

[BRITISHBULLDOG]

hey danny if i do as you say i only have 3 exercises on day 1 so should i add some more exerices do you think?