i need new gaining workout program

[Fredsgaard]

Hi.

I need a new gaining workout program, one that you guys have good results with

At the moment i train this way:

Monday: Chest/Biceps

Tuesday: Leg

Wednesday: Off

Thursday: Shoulder/Triceps

Friday: Off

Saturday: Back of shoulders/Back

Sunday: Off

I dont have cardio included (yet)?

I have thought about a 2day split

But most i need a very good program too gain some serious mass, i feel stuck with my old program i need something new, i have already looked in the database, but i rather have some help here.

My weight is 220pound, im 29 years old, My diet are figured out i get about 4100Kcal, 700G carbs, 300G Protein and 50G fat.
I have some problems with my chest grow, so some really kickass exercises for chest will be really great.

Thank you.

Renè Denmark

PS: sry my bad english

[AJbuilder]

how was your old routine like? were you doing high volume or low volume? if you were doing a high volume with high rep ranges workout (10-12 ) then i would suggest you do a lower volume routine to blast your plateau. Three approaches to training to check out :

max ot


http://www.ast-ss.com/max-ot/max-ot_intro.asp


http://forum.bodybuilding.com/showth...hreadid=172576


hst ( hypertrophy specific training )

http://www.hypertrophy-specific.com/hst_index.html

ROB's unified theory of training- The ROB (Rest Only Briefly Approach )


http://forum.bodybuilding.com/showth...robthoburn.com


www.robthoburn.com

[Heisman]

What exercises have you done for your chest (waits for Scott to post a link to his article )?

[THe WeapoN]

solid chest routine is
flat bench
incline
dips

most people and i swear by this programs

[Fredsgaard]

My training routines at this moment are following:

Monday: Chest/Biceps

Bench press 3 x 6 reps *(Incline Bench press)
Incline dumbell 3 x 10 reps *(dumbell press flat)
Flyes Dumbell flat 3 x 10 reps *(Incline flyes dumbell)
Pullower 3 x 12 reps *(cable cross)

Standing curl ez-bar 3 x 10 reps *(same)
Hammerhurl 3 x 10 reps *(concentration dumbell)
Curl machine 3 x 10 reps*(same)

Tuesday: Leg

15min. warm up on bike

Lying Leg Curls 3 x 12 reps*(same)
Standing Leg Curl 3 x 12 reps*(same)
Leg Press 4 x 12 reps*(same)
Squat 3 x 12 reps*(hacksquat)
Leg Extensions 3 x 12 reps*(same)
Standing Calf Raises 5 x 15 reps*(same)

wednesday:

OFF

Thursday Shoulder/triceps

Seated Dumbbell Press 3 x 8-10 reps*(Seated Barbell Military)
Machine Shoulder (Military) Press 3 x 10 reps*(same)
Side Lateral Raise (sitting)3 x 10 reps *(same but standing)
Standing Low-Pulley Deltoid Raise 2 x 10-12 reps*(same)

Tricep Pushdown 3 x 12 reps *(same)
Lying Triceps Press ez-bar 3 x 10reps *(same)
Dip machine 3 x 12 *(same)

Friday:

OFF

Saturday: Back off shoulders/Back

Cable Seated Rear Lateral Raise 3 x 12 reps *(same)
Seated Bent Over Rear Delt Raise 3 x 12 reps *(same)
Pullups 4 x 12 reps *(Wide-Grip Lat Pulldown)
Bend over row 4 x 12 reps *( T-Bar bend over row)
Pulldowns 4 x 10 reps *(Underhand Cable Pulldowns)
Seated Cable Rows 3 x 9 reps *( same)

All *( xxxx ) are exsercises that i do week 2, so that i have some variation in my program.

I hope u guys can help me out here, so i can get some serious motivation and mass.

Thank you

Renè Denmark

[Fredsgaard]

We dont have a decent dip in my gym, so unfortunaly i cannot do the dips in my chest routine, its not wide enough

i have been thougt about a program where i train same days bu maybe trian muscles 2 times a week instead of 1 ?

[Fredsgaard]

Chest/Biceps

Benchpress 3x6reps
Incline Dumbells 3x8-10reps *Smith Machine Incline Bench Press
Smith machine Bench press small grip 3x8-10reps *Incline dumbell flyers
Dumbell flyers flyes 3x8-10reps *Dumbell press

Ez-curl 3x8-10reps
Preacher curl 3x8-10reps *Concentration dumbell 3x8-10reps
Biceps machine 3x8-10reps *Hammercurl 3x8-10reps

Leg

Lying Leg Curls3x12reps
Standing Leg Curl3x12reps
Squat 4x12reps
Leg press 3x12reps
Leg extension 3x12reps
Standing calves 5x15reps

Shoulder/Triceps
Behind the neck press 3x8-10reps
Dumbell press 3x8-10reps*Smith machine press
Seated lateral raise 3x10reps * Standing lateral 3x10reps
Standing lateral raise cable 2x10reps

Triceps extension 3x10reps
Push down 3x10reps
Dips machine 3x10reps

Back off shoulder/Back

Reverse flyes machine 3x12reps
Seated bend over rear delt raise3x10reps *lying cable 3x10reps
Pullups 4x12reps
Bend over row ez-bar 4x10reps *T-bar 4x10reps
Pulldown too neck wide grip 4x10reps *V-bar pulldown4x10reps
Seated cable rows 3x10reps

*means that every second week i change the excercises, and then back again.

4weeks with 8-10reps
2weeks with 4-6reps
4weeks with 8-10reps
2weeks with 4-6reps


e.t.c.......

This is how my i think my workout program shall look like.
Is there some needed corrections?
Something missing?

Some 6pack excercises maybe?
Cardio maybe? (i want too gain some huuuge mass)

[dampe64]

here is my workout...i think it is pretty perfect

its in the pic