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.
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.
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.
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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