Help with a workout plan, Reps for life.

[Father of Cajun]

Okay, I'm starting a new stack next week and I think I want to start a new workout plan along with it. I'll type up my current plan, and I'll rep anyone for life who takes the time to write me out a good plan. I'd like it to be geared more toward mass, but strength is always great.

My workout:


Monday(Chest/triceps)

Bench 6,4,2 heavy(every other week I do db bench instead)
Incline bench 3x8
Decline bench 3x8
Cable flys 3x8
Weighted dips 3x8
Reverse grip Tricep pulldowns 3x8


Tuesday(Back/biceps)

Wide Grip pullups 3x10
One arm bumbell rows 3x8
T-bar rows 3x8
Lat Pulldowns 3x8
Straight bar cable Lat extensions(?) 3x8
Seated barbell curls 3x8
Concentration curls 3x8


Wednesday(Legs)
Leg press 3x8 heavy
Leg extensions 3x8
Laying down ham curls 3x8
SLDL 3x8
calf extensions 3x8
variation of calf extensions 3x8


Thursday(Shoulders/light cardio)

Usually play Racquetball for an hour or so
Military press 3x8
BD Military press 3x8
Front shoulder extensions 3x8
Side shoulder extensions 3x8


Friday(Arms)

(Superset)Pullups & Hammer curls 3x8
(Superset)Seated perfect form barbell curls & Concentration curls 3x8
(Superset)Weighted Dips(when belt is available) & Skullcrushers 3x8
(Superset)Reverse grip tricep pulldowns & Rope pulldowns 3x8

Saturday
OFF

Sunday
OFF





Thanks guys.

[Father of Cajun]

Bump.

[MMA09]

[QUOTE=SkylerClark;480501781]Okay, I'm starting a new stack next week and I think I want to start a new workout plan along with it. I'll type up my current plan, and I'll rep anyone for life who takes the time to write me out a good plan. I'd like it to be geared more toward mass, but strength is always great.

My workout:


Monday(Chest/triceps)

Bench 6,4,2 heavy(every other week I do db bench instead)
Incline bench 3x8
Decline bench 3x8
Cable flys 3x8
Weighted dips 3x8
Reverse grip Tricep pulldowns 3x8


Tuesday(Back/biceps)

Wide Grip pullups 3x10
One arm bumbell rows 3x8
T-bar rows 3x8
Lat Pulldowns 3x8
Straight bar cable Lat extensions(?) 3x8
Seated barbell curls 3x8
Concentration curls 3x8


Wednesday(Legs)
Leg press 3x8 heavy
Leg extensions 3x8
Laying down ham curls 3x8
SLDL 3x8
calf extensions 3x8
variation of calf extensions 3x8


Thursday(Shoulders/light cardio)

Usually play Racquetball for an hour or so
Military press 3x8
BD Military press 3x8
Front shoulder extensions 3x8
Side shoulder extensions 3x8


Friday(Arms)

(Superset)Pullups & Hammer curls 3x8
(Superset)Seated perfect form barbell curls & Concentration curls 3x8
(Superset)Weighted Dips(when belt is available) & Skullcrushers 3x8
(Superset)Reverse grip tricep pulldowns & Rope pulldowns 3x8

Saturday





I would recommend doing full body workouts because they save time and are effective but here's a split.Im not going to put the reps for you to do im only going to name the workouts.



Monday-Chest

Bench press/Incline/Decline
Dumbbell flies
Push-ups wide grip
Dips and every other set switch between weighted dips and normal bodyweight
Decline dumbbell Press


Tuesday-Legs

Squats
Lunges with the barbell on your back (Weight on the barbell of course)
Leg extensions
Leg press


Wednesday-Arms

Hammer curls
Barbell curls
Concentration curls
Reverse curls
Preacher curls
Skull crushers


Thursday-Back
Pull ups
Bent over barbell rows
Incline bench pull
Seated cable rows

Friday-Light cardio




Sat-sun off




Not the best routine I know But I hope it helps

Thanks

[Father of Cajun]

Thanks man. There's only one tricep exercise in the whole thing though from what I see :/

[Father of Cajun]

Thanks man. There's only one tricep exercise in the whole thing though from what I see :/

Bump.

[stoneagerebel]

Every exercise with 6-8 reps per set unless I say otherwise on the exercise.

-Monday-
Back and Triceps
1-dumbbell rows, 4-6 sets and add weight each set
2-V bar rows on either pully machine or with a benching bar. 5 sets
3-Weighted large grip (fist to face) chin ups 4 reps x 4 sets.
4-V bar seated pullys x 6 sets
5-Deadlifts (you can vary the deadlift type if you want) x 4 sets
*6*- This can be done if you want to do it: Good mornings with light weight x 3-4 sets. 12-14 reps.

Biceps:
-Bicep DB curls 4 sets
-Bicep DB preacher curls 4 sets
-Seated DB curls 4 sets
-Hammer curls 4 sets

-Tuesday-
Pecks:
1-Bench press 6 sets
2-Incline DB press 15-30 degrees MAX. 4 sets
3-Weighted dips 4 sets
4-Crossovers 4 sets 10 reps
5-DB flys 4 sets 10 reps

Triceps:
1-Bar pully extensions large grip 4 sets
2-Close grip extensions on pully 4 sets
3-Skull crushers 4 sets
4-Close grip bench press 4 sets
5-One arm extensions with DB 3 sets 12-15 reps per set.


Wednesday:
-Legs-
1-Squats Parallel 6 sets
2-Barbarian Squats 6 sets
3-One legged leg press 6 sets
4-Hamstring curls 4-6 sets x 4 reps
5-Seated calve raises 4 sets (8 reps, 6 reps, 6 reps, 4 reps)


Thursday:
-Shoulders-
1-Arnold Shoulder presses 4 sets
2-Shoulder presses from behind the neck 4 sets (smith machine for this)
3-BB raises from front 4 sets
4-Shoulder lateral raises 4 sets




Do this workout with 5-15 mins of cardio 3 times a week.
For abs and stuff, get what works for you.

Good luck bud!

[Father of Cajun]

Every exercise with 6-8 reps per set unless I say otherwise on the exercise.

-Monday-
Back and Triceps
1-dumbbell rows, 4-6 sets and add weight each set
2-V bar rows on either pully machine or with a benching bar. 5 sets
3-Weighted large grip (fist to face) chin ups 4 reps x 4 sets.
4-V bar seated pullys x 6 sets
5-Deadlifts (you can vary the deadlift type if you want) x 4 sets
*6*- This can be done if you want to do it: Good mornings with light weight x 3-4 sets. 12-14 reps.

Biceps:
-Bicep DB curls 4 sets
-Bicep DB preacher curls 4 sets
-Seated DB curls 4 sets
-Hammer curls 4 sets

-Tuesday-
Pecks:
1-Bench press 6 sets
2-Incline DB press 15-30 degrees MAX. 4 sets
3-Weighted dips 4 sets
4-Crossovers 4 sets 10 reps
5-DB flys 4 sets 10 reps

Triceps:
1-Bar pully extensions large grip 4 sets
2-Close grip extensions on pully 4 sets
3-Skull crushers 4 sets
4-Close grip bench press 4 sets
5-One arm extensions with DB 3 sets 12-15 reps per set.


Wednesday:
-Legs-
1-Squats Parallel 6 sets
2-Barbarian Squats 6 sets
3-One legged leg press 6 sets
4-Hamstring curls 4-6 sets x 4 reps
5-Seated calve raises 4 sets (8 reps, 6 reps, 6 reps, 4 reps)


Thursday:
-Shoulders-
1-Arnold Shoulder presses 4 sets
2-Shoulder presses from behind the neck 4 sets (smith machine for this)
3-BB raises from front 4 sets
4-Shoulder lateral raises 4 sets




Do this workout with 5-15 mins of cardio 3 times a week.
For abs and stuff, get what works for you.

Good luck bud!

Thanks man. I guess Friday, Saturday, and Sunday are off days then? And sorry lol, but what are goodmornings?

[stoneagerebel]

Thanks man. I guess Friday, Saturday, and Sunday are off days then? And sorry lol, but what are goodmornings?

You go there in the morning and say good morning to someone 8 times and leave.
Lol jking.

Srs tho :
http://forum.bodybuilding.com/attach...1&d=1272054207


No, take a day off (2 at most) and then repeat, sorry. I wasn't very clear about that part.
If you take 2 days off, go for a walk outside for 15 mins or a bike ride each of those days.