my full body mass workout 3 - 4 day split

[aserecuba]

this is what i have. its gonna be monday, wendesday, friday,

tuesday, thursday, saturday, monday, wednesday, friday.



chest, tris.

3 x incline dumbbell press

3 x flat barbell press

3 x close grip benchpress

biceps

3 x barbell curl

leg

3 x squat

[Ev1]

You need to do some more bicep work, you should have pullups in there somewhere, and do you not workout your back? Put some back exercises with your biceps(at the time you work your biceps), that's what I would recommend, having a well developed back and strong one will help your physique and your lifts.

Biceps: 3x Barbell Curl
3x Alternating, Concentration, Preacher, or Hammer Curls
3x Pullups- also works back


Back: 3-4x Deadlift
3x T-Bar, Bent over, One arm DB rows <- choose one


I would suggest trying something like that, though maybe only deadlift one out of the three workouts as you may not want to do so much dlifting in a week.

P.S.- You may also want to do calf raises here and there just to help them along.

[lilyoungster]

bump... the back is the largest muscle group of the body i think... at leat the upper body... and r u sayin u r doin 9 sets of chests & tris... i think that a lil too much... maybe 5-6... and i think maybe shoulder in there... i think....