Will this program really add mass(along with proper diet of course)?

[ChiZel_MunKee]

I got it from the main page. It targets all three types of muscle fibers. It's the first one I've seen with this much diversity in reps for a single routine. What do you think?

Monday

Bench press - 3 x 6
Incline press - 2 x 10
Vertical bench press - 1 x 20
Barbell curls - 3 x 6
Dumbbell curls - 2 x 10
EZ-barbell curls - 1 x 20

Tuesday

Squats - 3 x 6
Leg press - 2 x 10
Hack squats - 1 x 20

Wednesday - Off

Thursday

Behind the neck press - 3 x 6
Standing upright rows - 2 x 10
Front overhead press - 1 x 20
Lying triceps press - 3 x 6
Overhead triceps press - 2 x 10
Triceps pushdown - 1 x 20

Friday

Front latpulldown - 3 x 6
Seated cable rows - 2 x 10
Dumbbell rows - 1 x 20
Standing calf raises - 3 x 6
Seated calf raises - 2 x 10
Bend-over calf raises - 1 x 20

[PSUPOWER]

Originally posted by ChiZel_MunKee
I got it from the main page. It targets all three types of muscle fibers. It's the first one I've seen with this much diversity in reps for a single routine. What do you think?

Monday

Bench press - 3 x 6
Incline press - 2 x 10
Vertical bench press - 1 x 20
Barbell curls - 3 x 6
Dumbbell curls - 2 x 10
EZ-barbell curls - 1 x 20

Tuesday

Squats - 3 x 6
Leg press - 2 x 10
Hack squats - 1 x 20

Wednesday - Off

Thursday

Behind the neck press - 3 x 6
Standing upright rows - 2 x 10
Front overhead press - 1 x 20
Lying triceps press - 3 x 6
Overhead triceps press - 2 x 10
Triceps pushdown - 1 x 20

Friday

Front latpulldown - 3 x 6
Seated cable rows - 2 x 10
Dumbbell rows - 1 x 20
Standing calf raises - 3 x 6
Seated calf raises - 2 x 10
Bend-over calf raises - 1 x 20

Looks OK IMO but the main factor is going to be your DIET as you mentioned, you eat well, you grow!! Good luck..

Also, on your Friday workout, I would either add deadlift's or rack-pull's " partial dead's " Both are great, espically rack-pull's..

[ChiZel_MunKee]

Originally posted by PSUPOWER
Looks OK IMO but the main factor is going to be your DIET as you mentioned, you eat well, you grow!! Good luck..

Also, on your Friday workout, I would either add deadlift's or rack-pull's " partial dead's " Both are great, espically rack-pull's..

I'm assuming with a rack-pull you don't go all the way down. How is this more beneficial?

[PSUPOWER]

Originally posted by ChiZel_MunKee
I'm assuming with a rack-pull you don't go all the way down. How is this more beneficial?

Why? Well Deadlift's primarly work the glutes, quads and lower-back..

As w/ rack-pull's, the major emphasis is all mid-back and traps, w/ some work going to the rear-delt's and bi's...Basically, doing those places more emphasis on the back..

The choice is your's, depends on what you want to accomplish..IMO, for overall back development, I would go w/ rack-pull's..

[ChiZel_MunKee]

Thanks for the info. I appreciate it man. Would you mind explaining how to do the rack-pull?

[PSUPOWER]

Originally posted by ChiZel_MunKee
Thanks for the info. I appreciate it man. Would you mind explaining how to do the rack-pull?

Very simpe, just move into the squat rack, place the safety pins slightly below the knees and just pull..Be sure to pull-back, pinch your shoulder blades and SQUEEZE your lat's at the top each rep..

Done correctly, your back will grow!!!Good luck..

[ChiZel_MunKee]

Thanks

[PSUPOWER]

Originally posted by ChiZel_MunKee
Thanks

No problem!!!