routine for bulking up

[ecto21]

I have this work out for massing up and i was woundering if this is a good work out. I hear ppl saying the best way to mass up is to lift heavy sets and small reps from 8 to 4. I have also heard that its is best to work out 3 days a week so your muscle get good rest. So i am just woundering if this is a good routine to do
I weigh 138 pounds height is 5'11 age 20 thanks for the help.


Below is my mass workout 4 heavy sets for 4-8 reps each.

Monday (legs, abs)
Heavy Squats, leg extension superset
Seated Calve Raises, 4 sets
Crunches (4 sets of 20)

Wednesday (chest, shoulder, triceps, abs)
Flat bench press, incline dumbbell flyes superset
Shoulder press, side raises superset
Tricep pushdowns
Reverse incline leg raises (3 sets of 20)

Friday (back, biceps, abs)
Wide grip pull-ups, latbar pulldown superset
EZ bar bicep curl, incline dumbbell curls superset
Crunches (4 sets of 20)

[HIT is best]

If you want to day a three day split, put the legs between the upper body days:

(chest, shoulder, triceps, abs)
Flat bench press, incline dumbbell flyes superset
Shoulder press, side raises superset
Tricep pushdowns
Reverse incline leg raises (3 sets of 20)

(legs, abs)
Heavy Squats, leg extension superset
Seated Calve Raises, 4 sets
Crunches (4 sets of 20)

(back, biceps, abs)
Wide grip pull-ups, latbar pulldown superset
EZ bar bicep curl, incline dumbbell curls superset
Crunches (4 sets of 20)

Also you appear to be training the abdominals 3 times per week. Dont, do them only on a leg day.

But before you decide on any workout plan, please see:

www.cyberpump.com

www.hardgainer.com

Peace