Dsmoove's 10 week mass Building Program

[DSmoove]

Dsmoove's 10 week mass Building Program

Background: Age: 19
Body type: Ectomorph
Height: 6'2
Weight: 170
Goals: To gain a minimum of 10 pounds of lean mass before May 31

Training Schedule: I will be training six times a week, hitting each body part every 3 days. I will try to finish each workout in 60 mins.

Day 1
Chest/Shoulders
Incline Dumbell Flyes 2 X 10
Incline Dumbell Press 3 x 8
Dips 2 x 15
Cable lateral raises 3 x 10
Seated Arnold Press 3 x 8
Front Raises 3 x 8
Rear Lateral Raises 3 X 10

Day 2
Quads/Calves/Abs
Leg Extensions 3 x 10
Squats 4 x 6-12
Leg Press 3x8
Calf Raises 3 x 10
Roman Chair Raises 2x15
Side Bends 2 x 15

Day 3
Back
Wide Grip Chins 25 reps
Hammer Grip Chins 25 reps
SLDL 3 x 8
T Bar Rows 3 x 8
Shrugs 3 x 8

Day 4
Arm/Abs
Barbell Curls 3 x 8
Reverse Curls 3 x 8
Hammer Curls 2 x 10
Tricep Extension 3 x 8
Tricep Press machine 4 x 10
Forearm Curls 3x 10
Behind the back curls 3 x 10
Weighted Crunches 3 x 10

Day 5
Chest/ Shoulders
Flat Dumbell Flyes 2 x 10
Flat Dumbell Press 3 x 8
Dips 2 x 15
Standing Military Press 3 x 8
Cable Lateral raises 3 x 10
Front Raises 3 x 8
Upright Rows 3 x 8

Day 6
Leg Extensions 3 x 10
Squats 4 x 6-12
Leg Press 3x8
Calf Raises 3 x 10
Roman Chair Raises 2x15
Side Bends 2 x 15


Day 7: Off


Diet: Eat anything that walks in my path......ok maybe not...im going to eat ridiculous amounts of food in the next 10 weeks.


Supplements: The Supplements I am using are:
On whey
SuperPump 250
Multivitamins

GAMEDAY IS ON MONDAY!!!

[DSmoove]

Shoulders/Chest

Flat Dumbell Flyes 2 X 10
40-10;40-10

Flat Dumbell Press 3 x 8
70-7;70-6;65-7

Dips
Bodyweight 15;10

Cable lateral raises 3 x 10
40-10;40-10;40-10

Seated Arnold Press 3 x 8
40-7;40-6;40-6

Front Raises 3 x 8
30-8;30-8;30-8

Rear Lateral Raises 3 X 10
40-10;40-10;40-10


Summary

This was a terrible workout. I made a mistake of playing ball for 30 minutes before working out. My shoulders were tired. I choked like Gonzaga on the Arnold Press and Dips. I just didnt get it done. There was no PR today. I actually did less... Tomorrow is leg day...i hope its better.

[DSmoove]

Leg/Abs


Leg Extensions 3 x 10
130x10;130x10;130x10

Squats 4 x 6-12
185x12;205x10;225x8;245x6

Leg Press 3x8
300x8;300x8;300x8

Calf Raises 3 x 10
Skipped it

Roman Chair Raises 2x15
15;15

Side Bends 2 x 15
with 25s: 15;15

Summary

This was a very solid workout. The leg extensions felt good and warmed me up well for squats. Squats were brutal as usual....i should be at my goal of 400 in no time. I skipped calf raises because i wanted to be out the gym in 60 mins, i was tired and i hate working my calves. My next time i wouldnt neglect them. The Side bends were painful..i dont know why....maybe because i was really tired but they hurt like hell. Anyways, Good workout...could have been better. Back day tommorow.