new workout plan read over and help out

[Ben2388]

Im looking to gain more mass and this is the new workout i came up with. I havent started it yet so if you see anything i should change or something i should add,please feel free to tell me.

Monday-legs,abbs
bar/smith machine squats(alternating each week) 2 warm ups of 12 then 4x10,8,6,6
leg press- 4x10,8,6,6
leg extension-3x10
straight leg-3x10
seated calve raises- 4x15
standing calve raises-4x12
decline sit ups 5x15

Tuesday-Chest,Bis
Flat bar-2 warm ups of 12 4x10,8,6,6
incline dumb-4x10,8,6,6
decline bar-3x10
incline fly-3x 12
straight curls- 4x10
preach curls-4x10
seated curls-4x 10
con. curls-4x12

wednesday-back,abs
warm up wide grip pull downs-4x10
pull ups palm outwards on bent bar-4x to failure
lat dumb rows-4x10
t bar-4x10
cable rows-3x10
leg raises-5x15

thursday-shoulders calves
dumb bell press- 4x10,8,6,6
side raises-4x10
front raises-4x10
upright rows-4x10
donkey calve raises-4x12
seated calve raises-4x15

Friday-Tris,traps
Closegrip-5x10
skull crushers-4x10
dips-4x10
v grip-4x10
dumb bell shrugs-4x10
barbell shrugs-4x10

[TheVirtualTaco]

1. I don't see regular deadlifts.
2. Why alternate between Smith and freeweight squats? Just stick with freeweight.
3. What is your level of experience?
4. Have you looked into proven routines like HST, Rippetoe, 5x5, etc?

[Canadian Iron]

Unfortunately, it requires more than 'tweaking'. To sum it up, slash 70% of your exercises (i.e. decrease the **** - it should now be mostly compounds with particular emphasis on squatting, pressing, rowing, and pulling from the floor - add some chins, overhead and an exercise each for bi/tri), start focusing on the remaining ones explicitly trying to get good at them over a period of it, do them as often as possible (dictated by your training experience and adaptability) and add weight to the bar in progressive increments. Do that and eat to move the scale. And you know what, you basically wind up with something close to 5x5 or any other basic program you should be doing.

Sort of like sitting on a dead decaying horse with flies buzzing all around and asking us to feed it a bit or just give it enough water to get you to the next town. You don't realize that your horse is dead and that death is something food/water won't fix. In addition, you were the one that picked out and purchased that diseased beast a few days ago so you don't really want to trust your judgement in selecting another. In short, you need some experience around horses that are proven to work. Understand what makes a horse work and how to choose a healthy one. After some good experience, you'll develop a keen eye for horses and be able to design quality programs suitable for your goals (i.e. you will learn why the routines in the mags are **** and BBing has been covering up for total dependence on huge doses of anabolics for decades).

BTW - someone gave you the Rippetoe link, here is a more intermediate program http://www.geocities.com/elitemadcow...Linear_5x5.htm. These aren't your only options by far but whatever it is you do should look a lot more like these than your current program and there should be a plan for progression other than going to the gym, doing some stuff, and hoping to arrive stronger/better the next time you do some stuff.

http://forum.bodybuilding.com/showthread.php?t=750551

[JoeyTS]

This is some info I give out to folks that are looking for direction and want to gain muscle mass. Many pages of good info here, try to read it all; you may find some of it to be helpful. If you can, order Starting Strength by Mark Rippetoe, these links are not a substitute but rather an addition to the great book. The book has a lot of great detailed info on solid training techniques and has helped many people reach their goals. Until then, here are some links.

Some good links to help you get started
Full Body Info:
http://forum.bodybuilding.com/showth...only+info+ever

Rippetoe’s Starting Strength:
http://forum.bodybuilding.com/showthread.php?t=712752
http://forum.bodybuilding.com/showthread.php?t=750551

Priority exercises (pick from these if you make your own routine):
http://forum.bodybuilding.com/showpo...98&postcount=8

The ultimate in Pre, During, and Post- workout nutrition:
http://forum.bodybuilding.com/showthread.php?t=272067

Bodybuilding Supplements That Work!:
http://forum.bodybuilding.com/showthread.php?t=798593

Listings of many popular programs:
http://forum.bodybuilding.com/showthread.php?t=772206
http://forum.bodybuilding.com/showthread.php?t=786782

Hope that helps,

JTS