8 Week Mass Builder

[rmv337]

Im starting my new routine on monday for 8 weeks before I start my cut for the Kansas City Gold's Classic BB Comp on september 12th. Here we go...

Monday: Chest and Triceps

Bench:
3 x 10 @225
3 x 8 @ 275
3 x 8 @ 295
3 x 6 @ 315
Machine Flys: 4 x 10
Incline DB bench: 4 x 10
Incline Cable flys: 4 x 10
Alt Tricep Ext. : 4 x 10
Tricep Pushdowns: 4 x 8
Single Arm Cable Pulldowns: 4 x 10
Dips: 3 sets of 20

Tuesday: Back and Biceps

DB pullovers: 4 x 10
Weighted Pullups: 4 x 8
Yates Rows: 4 x 8
Deadlifts: 4 x 7
Alt DB Row: 3 x 10
Alt DB curls: 3 x 12
EZ bar curls: 4 x 8
Cable straight bar curls: 4 x 8
Hammer Curls: 4 x 8

Wednesday: Legs

Squats: 4 x 6
Leg Curls: 4 x 10
Leg Ext: 4x 10
Smith Squats: 4 x 8

Thursday:

DB bench: 3 x 10 @ 120's
Incline Bench: 4 x 8
Cable Flys: 3 x 10
Incline cable flys: 4 x 10
Skull Crushers: 3 x 8
Close Grip Bench: 4 x 8
Alt Cable Pull Downs: 4 x 8
Weighted Dips: 3 x 10

Friday: Back and Biceps

DB pullovers: 4 x 10
Weighted Pullups: 4 x 8
Yates Rows: 4 x 8
Deadlifts: 4 x 7
Alt DB Row: 3 x 10
Alt DB curls: 3 x 12
EZ bar curls: 4 x 8
Cable straight bar curls: 4 x 8
Hammer Curls: 4 x 8

Saturday: Legs

Squats: 4 x 6
Stiff Leg Deads: 4 x 8
Leg Ext: 4 x 10
Hack Squats: 4 x 8

[HolyMoly]

Where are the shoulder exercises?

[rmv337]

I am working with a trainer right now who suggested to leave out the shoulder work for my last bulk. I am planning on adding in more shoulder work once I start my cut, but for now I am just trying to increase mass on the major muscle groups.

[HolyMoly]

I am working with a trainer right now who suggested to leave out the shoulder work for my last bulk. I am planning on adding in more shoulder work once I start my cut, but for now I am just trying to increase mass on the major muscle groups.

No brah, work your shoulders, use them or lose them..

Same with calves, it's a hard bodypart to bring up, so give them a little love!

[rmv337]

Ill talk to him about it... I'm recovering from a few shoulder surgeries, so he was afraid that with the heavy movements on my chest and that working the delts directly may cause more damage, but maybe we can find some middle ground. Thanks for the advice.

[HolyMoly]

Ill talk to him about it... I'm recovering from a few shoulder surgeries, so he was afraid that with the heavy movements on my chest and that working the delts directly may cause more damage, but maybe we can find some middle ground. Thanks for the advice.

Well that's a bit of a different story then, but still if you have shoulder problems than benching could be bad as well. A lot of people messed their shoulders up due to benchpressing..

Did you get a medical clearance to train again? If so, try to not over do it..

[2020Wellness]

No offense, but unless your trainer can come up with REAL reasons to be doing that much volume, you should definitely lower your volume. Especially since you are aiming for mass.

Some of your workouts have what seems to be like 30+ sets! This is just too much man. Like I said, unless your trainer can prove why he's having you do so much, you should think twice.

BTW, are you seeing a trainer in person? How often?

[Brushrop03]

Man, that looks like alot. Pretty much what I do every week minus a couple of exercises each day like dips and pullups (don't have equipment for that).

But....you're alot more cut than I am so good luck with the bulk and competition