does anyone have a good mass building routine, maybe a 3 or 4 day split? im very tired of my old one and need a new one pretty bad. reps for good workouts
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Thread: Mass building routine?
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02-01-2011, 02:05 PM #1
Mass building routine?
"Some people dream of success, others wake up and work for it"
"I am motivated to succeed by those who expect me to fail"
Football and Track (RB/WR, and sprinter)
Just did 230lb bench before 16th birthday
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02-01-2011, 02:14 PM #2
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02-01-2011, 02:31 PM #3
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02-01-2011, 02:36 PM #4
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02-01-2011, 03:01 PM #5
Monday: Upper Power
1. Bench Press: 4x4
2. Deadlift: 4x4
3. Military Press: 4x4
Tuesday: Lower Power
1. Squat 5x5
2. Front Squat 3x3
3. Leg Press 5x5
Wed: Rest
Thursday: Chest/Shoulder - Hypertrophy
1. Incline Barbell: 4x8-12
2. Flat DB Press: 4x8-12
3. DB Military: 4x18
3. Dips: BWx12
Friday: Back/Legs - Hypertrophy
1. DB Rows: 4x8-12
2. Pull ups: BWx12
3. Light Squats 4x10
4. Calve Work
5. Bent Over Barbell Rows 4x10
sat off
Sun Off
something like that. take some stuff out. find out what works for you.
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02-01-2011, 03:46 PM #6
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