I weigh about 82-83 kg (181-183lbs) at the moment and my lifts for the big 4 are:
DL - ~4.5 plate (205kg, 451lbs)
Squat - ~3 plate (135kg, 305 lbs)
Benchpress - ~2.5 plate, (115kg, 253lbs)
OHP - 1 plate for 6 reps
I've gotten a decent amount of strength but I still feel like I'm tiny. My arms are at about 15.5 inches. I've been messing around in the last month with no proper routine just coming to the gym and lifting heavy.
Can someone recommend a proper 6-week mass routine?
http://i.imgur.com/pA7QNlV.jpg
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01-21-2015, 09:11 AM #1
Decent strength but still no proper mass, any good 6-week mass routines?
105kgx6 ATG front squat
185kgx2 DL
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01-21-2015, 11:15 AM #2
Run a ppl routine
Similar to this
Push
Flat DB press 4/6
Inline DB press 4/10
OHP 4/6
Dips 3/10
Up right rows optional 3/10
Delt flys 3/10
French press 4/10
Skull crushers optional 4/10
Pull
BB rows 4/6
Pull ups 4/8 -10
Seated cables rows 4/12
Pull downs wide neutral 3/10
Close grip pull downs 3/10
Seated DB curls 4/10
Preacher curls optional 4/10
Leg
Squat 4/6
Split squat 3/10
SLDL 3/10
Leg press optional 3/10
Leg curls 3/10
Leg ect. 3/10
Calf raises 5/10
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01-21-2015, 12:40 PM #3
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01-21-2015, 12:53 PM #4
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01-25-2015, 10:26 AM #5
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01-25-2015, 10:31 AM #6
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01-25-2015, 12:16 PM #7
Damn yeah that's true, how long you been lifting?
I'm not expecting something that will make me explode in 6 weeks but I'm looking for a program that I can run for 6 weeks that's good for gaining mass. Obviously It won't be a huge change but I'm hoping to get 2kg of lean mass. 4-6 weeks is the optical time for a program cycle before you should change your exercises up so I'm looking for something that I can do for the next month or two.105kgx6 ATG front squat
185kgx2 DL
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01-25-2015, 12:49 PM #8
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01-25-2015, 01:14 PM #9
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01-25-2015, 01:22 PM #10
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01-25-2015, 02:47 PM #11
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01-25-2015, 03:03 PM #12
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