Alright, so I've been lifting for a few years now, I'm very much accustom to each of these lifts and have executed them before (as well as many others, i.e. I can handle advanced lifts/techniques). Anyway, I'm a hard gainer and it's time to bulk, so I'm eating a like a horse. Here's the workout I came up with, similar to an older routine I followed. My goal is to gain muscle size/mass. PLEASE, if you have any suggestions, feel free. The only downside to this routine is that it looks as if I'm pushing the workload on each given day; then again, maybe I'm wrong. Thanks in advance bodybuilding gurus, here it goes.
Monday:
Incline barbell bench - 12,10,8,6
Bent over barbell row - 4x8-12
Push press - 12,10,8,6
Lat pull down (wide grip) - 4x8-12
Lateral Cable Raise (Standing SS w/ Bent Over) - 4x8-12
Close grip pull downs - 4x8-12
Straight arm dumbbell pullovers - 4x8-12
Barbell shrugs - 4x8-12
Tuesday:
Squats - 12,10,8,6
Stiff leg dead lift (or glute ham raise) - 12,10,8,6
Standing calf raises - 4x8-12
Dumbbell lunges - 4x8-12 (each leg)
Close grip barbell curls - 4x8-12
Skull crushers - 4x8-12
Reverse barbell curls 4x8-12
Cable push downs (bar/rope) - 4x8-12
One-arm cable reverse curls - 4x8-12
Wednesday:
Off
Thursday:
Incline dumbbell bench - 4x8-12
Hammer pull down machine - 4x8-12
Flat dumbbell bench - 4x8-12
Seated cable row - 4x8-12
Seated Military Press (smith) - 4x8-12
Flat dumbbell Fly - 4x8-12
Arnold Press - 4x8-12
Standing Cable Fly - 4x8-12
Dumbbell Lateral Raise SS w/ Read Dealt Fly - 4x8-12
Friday:
Friday:
Deadlift - 10,6,4
Front Squat - 10,8,8,6
Leg Press - 3x8-12
Leg Curl - 15,12,8,6
Seated Calf Raises - 4x8-12
Wide grip barbell curls 4x8-12
Weighted dips - 4x8-12
Seated incline dumbbell hammer curls - 4x8-12
Behind the back barbell wrist curls - 4x8-12
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12-16-2008, 09:03 PM #1
- Join Date: Jun 2007
- Location: Escondido, California, United States
- Age: 37
- Posts: 168
- Rep Power: 212
Critique my Ectomorph Mass Building Routine.. ** Will Rep!
Last edited by Crown$Royal; 12-17-2008 at 12:57 AM. Reason: Left out some..
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12-16-2008, 10:21 PM #2
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 34
- Posts: 7,548
- Rep Power: 13287
Tuesday arms but not on friday? I would stick to a traditional upper/lower or push/pull split so each muscle gets the same amount of frequency.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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12-17-2008, 12:58 AM #3
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12-17-2008, 01:40 AM #4
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12-17-2008, 01:51 AM #5
- Join Date: Jun 2007
- Location: Escondido, California, United States
- Age: 37
- Posts: 168
- Rep Power: 212
Hi! Thanks for the input, I'll take it into consideration.
And am I supposed to rep it in that order (going up in reps) or is it supposed to be the other way, going down in reps?
Also, why exactly do u think I should change the rep ranges do the ones you listed? Thanks man, not trying to come across in a negative way, just wondering.. Thanks for the input bro!
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12-17-2008, 12:28 PM #6
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