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  1. #1
    Registered User Boxing11's Avatar
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    Here is my new Mass building workout. Pros/Cons? HELP

    This is a 2 day split. I am going to try to buld so there will be no cardio. I play basketball once or twice a week so that will be my cardio. My questions about this is first, am I doing to much on day 1? Also are 2 day splits better than working out 1 muscle at each workout session? Is this to much or not enough if I want to put on muscle?

    I am going to lift on Monday, Tuesday, Thursday, Friday.

    Here it is......

    Day 1 (Mon and Thursday)

    Chest, Shoulders, Arms.

    CHEST
    Bench press-4 sets
    Incline-4 sets
    decline-3 sets
    flys-3 sets

    SHOULDERS
    military press-4 sets
    front lifts dumbbells-3 sets
    back lifts dumbbells-3 sets ( sorry dont know the exact name of exercise)

    BICEPS
    Preacher curls-4 sets
    power sets on cable machine-4 sets

    TRICEPS
    Nosebreakers-4 sets
    power sets on cable machine-4 sets

    forearm curls-3 sets


    DAY 2 (tuesday and friday)

    BACK
    Lawnmowers- 4 sets
    back machine-3 sets
    shrugs-4 sets
    lower back sit ups-4 sets

    ABS
    Crunches- 4 sets
    leg lifts- 4 sets

    Legs ( I cant do squats because of my back, pretty sad at only 21)
    Leg press-4 sets
    leg curls front-3 sets
    leg curls rear-3 sets
    calfs-4 sets

    sorry, I dont know the actual name of alot of the exercises I do. please just ask if your not sure what I am talking about. I didnt list the amout of reps because I change it up alot. somedays I do maximum weight with low reps or somedays I dont max and do a few more reps. any input would help thanks.
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  2. #2
    Believe to achieve IronBender800's Avatar
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    Train each muscle once a week unless you want to do some sort of fullbody upper lower type split. Otherwise id break that up into a 3 day split training each muscle ONCE a week.
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  3. #3
    Registered User Boxing11's Avatar
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    Wouldn't a 3 day split mean that I would only work each muscle once a week explain please?
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  4. #4
    Registered User Boxing11's Avatar
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    sorry I read your post wrong. My question is that I heard that training a muscle only once a week gives it to long of a layoff and doesn't really force that muscle to grow?
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