Working On Mass Program

[Eat Sleep Train]

This is my current workout program I was wondering if anyone thought I should incorporate or subtract any exercises out of my program. Any help would be apperciated.

I shoot for muscle failure on every set
*Indicates Superset

4 Day Split

Day 1: Chest, Traps, Shoulders, Triceps
Incline Dumbbell Bench Press 5x5-8
Dumbbell Bench Press 5x5-8
Cable Flys 5x10-12

Power Cleans 5x8
Dumbbell Shrugs 3x8
Lateral Raises 3x8
Seated Dumbbell Shoulder Press 3x6

Bench Dips 5xTo Failure
French Press 3x8*
Close Grip Bench Press 3x8*






Day 2: Legs, Back, Biceps, Forearms
Box Squats/ Jump Squats 5x8
One Legged Leg Press 3x8
Leg Extensions 3x10
Standing Calf Raises 3x10

Close grip Lat Pull Downs 3x10
One Arm Rows 3x8
Wide Grip Lat Pull Ups 3xTo Failure
Romanian Deadlifts 3x8

Weighted Reverse Grip Pull Ups 3-5xTo Failure
Barbell Curls 3x8
Alternating Bicep Curls 3x8

Zottman Curls 3x20

Day 3: Rest

Day 4: Repeat Day 1

Day 5: Repeat Day 2

Day 6: Rest

Day 7: Rest

[:::JMANN:::]

that's a lot of volume. especially if you are going to do it twice a week. that could take a toll on ya rather quickly.

[Eat Sleep Train]

Should I do less exercises? I've been doing this routine for almost 2wks so far.

[shffl]

Originally Posted by :::JMANN:::

that's a lot of volume. especially if you are going to do it twice a week. that could take a toll on ya rather quickly.

x2

why dont u divide it up and do a 4-5 day split? or better yet 3 days of total body?

[Orlando1234977]

I was thinking the same thing, good for the short run but you won't be able to make a long run at it. Reminds me of what I used to do.
If you're going to follow a homemade program, I think it was Waterbury that mentioned the 25-50 rule, (total reps twice per week per bodypart) That should help you make adjustments. ie 5X8 would be 40.
Closer to 50 total for hypertrophy, closer to 25 for strength.

[EssEss]

Originally Posted by Eat Sleep Train

This is my current workout program I was wondering if anyone thought I should incorporate or subtract any exercises out of my program. Any help would be apperciated.

I shoot for muscle failure on every set
*Indicates Superset

4 Day Split

Day 1: Chest, Traps, Shoulders, Triceps
Incline Dumbbell Bench Press 5x5-8
Dumbbell Bench Press 5x5-8
Cable Flys 5x10-12

Power Cleans 5x8
Dumbbell Shrugs 3x8
Lateral Raises 3x8
Seated Dumbbell Shoulder Press 3x6

Bench Dips 5xTo Failure
French Press 3x8*
Close Grip Bench Press 3x8*






Day 2: Legs, Back, Biceps, Forearms
Box Squats/ Jump Squats 5x8
One Legged Leg Press 3x8
Leg Extensions 3x10
Standing Calf Raises 3x10

Close grip Lat Pull Downs 3x10
One Arm Rows 3x8
Wide Grip Lat Pull Ups 3xTo Failure
Romanian Deadlifts 3x8

Weighted Reverse Grip Pull Ups 3-5xTo Failure
Barbell Curls 3x8
Alternating Bicep Curls 3x8

Zottman Curls 3x20

Day 3: Rest

Day 4: Repeat Day 1

Day 5: Repeat Day 2

Day 6: Rest

Day 7: Rest

considering you've only been at it for two weeks, you're gonna burn yourself out with these four days. you gotta find that medium between going hard in the gym and pacing yourself.