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Senior Member
Join Date: May 2004
Location: great britain,north east
Posts: 608
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hi there if you are reading this i was wondering if i am going the right way for building mass?i am 5ft 11inch,190lbs and i am not sure of my body fat at the moment!this is my routine as it stands!i like 4day splits!
Monday:
Legs and calves.
bulgarian split squats 3 sets, reps 10,8,6
single leg leg press 3 sets 8,8,6
stiff leg deadlifts 3 sets,reps 10,8,6
leg extensions 3 sets,reps 8,8,6
heavy squats,3 sets,6,6,4
calfs-
seated calf raises 3 sets,10,8,6
standing calf raises 3sets,10,8,6
Tuesday-off
wednesday-
chest and back-
chest-
incline barbell press,3 sets reps,8,8,6
incline dumbbell press 3 sets reps,8,8,6
bench press,3 sets,6,6,3
decline dumbbell press,3 sets reps,8,8,6
flys/incline flys-4 sets reps,8,8,8,6
back-
pull ups,3 sets reps,8,8,6 (find this hard)
lat pull down,3 sets reps ,8,8,6
barbell rows,3 sets,reps,10,8,6
t-bar rows,3 sets,reps,10,8,6
one arm dumbell rows,3 sets,8,8,6
friday-shoulders and bicep
shoulders-
arnold press,3 sets,reps 8,6,6
dumbell lateral raises 3 sets,10,8,8, (seated)
front dumbell raises,3 sets,reps 10,8,8
barbell shrugs,3 sets,reps,10,8,8
dumbbell shrugs,3 sets,8,8,6
bicep-
pull ups,4 sets,reps,8,6,6
standing barbell curls,3 sets,reps,8,8,6 (thinking of ditching)?
sunday-
tricep and forearm-
tricep-
dips,3 sets,8,8,6
bench dips,3 sets,reps 8,8,6
forearm-
wrist curls,3 sets,reps,10,8,8
behind back wrist curls,3 sets,reps,10,8,8
this is my routine as it stands if there is anything you can do to make this better please do!thankyou very much bill for you help in the past!
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