please critique my "mass" plan

[stronggolfpro]

my goal is simple....put on 25 lbs. this is a routine that i developed reading this and other fourms on bb.com. i dont do any cardio anymore because i heard it hurts any chance of weight gain. by the way, it is a five day split (off thurs and sunday). i wrecked my shoulder two months ago so i have to be careful with chest, tricep and shoulder exersises.
thanks for the help

Back
Wide Grip Pulldown 3*10
Cybex Rows 3*10
Reverse Closegrip Pulldowns 3*10
Shrugs 3*30

Chest
Cybex Incline 4*8
Machine Flat 4*10
Pec Deck 4*12

Legs
Hack Squats 4*8
deadlifts 4*10
Leg Press 2*15
Leg Curl 2*10

Shoulders
H. Stregth Press 4*10
Dumbell Lateral 3*10
Rear Delt 3*12
Cable Front Raise w/ rope 3*12

Bi/ Tris
Forward Pushdown 2*12
Reverse Pushdowns 2*12
Cable kickbacks 2*15
standing Curls 2*12
Preacher Curls 2*8
Hammer w/ Rope 2*12

[Monti]

Not bad at all.

I would drop the pec dec and do weighted dips if you have access to parrallel bars.

Also use close grip bench, and skulls for triceps rather than the iso exercises.

[Xpander]

would switch....

Back
Cybex Rows 3*10 with Bent over BB rows
Shrugs 3*30 with 3*12-15 with v heavy weight

Chest
Cybex Incline 4*8 with DB incline
Machine Flat 4*10 with BB or DB flat
Pec Deck 4*12 with dips

Legs
Hack Squats 4*8 with regular squats

Shoulders
H. Stregth Press 4*10 with DB Press

Bi/ Tris
Forward Pushdown 2*12 with Skulls
Cable kickbacks 2*15, take em out completely
Hammer w/ Rope 2*12 Hammer with DB's

[onecoolcat]

IMO, there's too much isolation in this workout if you're going for mass:

don't know if your shoulder will prohibit you from doing the following, but here's my .02:


back day: get rid of wide grip pulldowns and reverse close grip pulldown and substitute pullups. If you have a hard time doing pullups, do negatives (lower self). Not sure why you're doing 30 reps on shrugs. I would move deadlifts (partial or complete) to back (if you're doing deads for legs they should be straight-legged).

chest: looks good but I'd get rid of pec deck. If you must do 3 sets for chest, do declines.

legs: I'd do squats, leg press, straight-legged deads

shoulders: if you're after mass, concentrate on pressing movements. Maybe 3 sets of Hammer Strength presses then 3 db presses.

your bicep and tricep w/o is way to detailed:
I'd rec:
bicep curl (straight bar)
preacher curl
MAYBE cable curl

for triceps:
dips (again, if your shoulder allows)
skull crushers (cambered bar)
close grip bench

hope this helps,
-the cat

[scott_donald]

Originally posted by Xpander
would switch....

Back
Cybex Rows 3*10 with Bent over BB rows
Shrugs 3*30 with 3*12-15 with v heavy weight

Chest
Cybex Incline 4*8 with DB incline
Machine Flat 4*10 with BB or DB flat
Pec Deck 4*12 with dips

Legs
Hack Squats 4*8 with regular squats

Shoulders
H. Stregth Press 4*10 with DB Press

Bi/ Tris
Forward Pushdown 2*12 with Skulls
Cable kickbacks 2*15, take em out completely
Hammer w/ Rope 2*12 Hammer with DB's

good call....

[Monti]

Originally posted by Xpander
would switch....

Back
Cybex Rows 3*10 with Bent over BB rows
Shrugs 3*30 with 3*12-15 with v heavy weight

Chest
Cybex Incline 4*8 with DB incline
Machine Flat 4*10 with BB or DB flat
Pec Deck 4*12 with dips

Legs
Hack Squats 4*8 with regular squats

Shoulders
H. Stregth Press 4*10 with DB Press

Bi/ Tris
Forward Pushdown 2*12 with Skulls
Cable kickbacks 2*15, take em out completely
Hammer w/ Rope 2*12 Hammer with DB's

I was asssuming that he hasnt got a barbell and bench by the way his current workout is made up..

We need to know equipment he has access to.

[stronggolfpro]

Thanks for the feedback.....with the shoulder being screwed up the doc has told me to try to stick to machines.....aka no dumbells and barbells. any suggestions there?? also no squats because my arm cant be in a postiion behind my head. it sux for now but everyday it feels stronger.

[onecoolcat]

hmm...only machines

that changes a lot--are you doing all the exercises you listed with cables?

consider emphasizing leg presses for legs--keep hacks in now.

tough to do deads with machines;

would still leave out pec deck; your gym may have incline and flat bench machines, use these. Could also use a decline situp bench for declines under a Smith Machine.

depending on what your shoulder injury is, I would advise caution in doing heavy pressing movements. Might want to do drop sets instead.

Just some thoughts-
-the cat