This Is A Great Routine For Building Muscle Mass.

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Training Routine: This Is A Great Routine For Building Muscle Mass.

Workouts are on Monday, Wednesday and Friday:

Day 1

Back :
-warming-up
-chin ups 4x 8-8-8-8 (slowly)
-lat pull down on chest 3x 10-10-20
-lat pull row 3x 10-10-20
-dumbell row 3x 10-10-20

Biceps:
-warming-up
-barbell curl 4x 10-8-6-20
-scott curl 4x 10-8-6-20
-hammercurls 4x 10-8-6-20

Triceps:
-warming-up
-dips 4x 8-8-8-8
-small bench press 4x 10-8-6-20
-triceps push down (rope) 4x-10-8-6-20

Day 2

Chest:
-warming-up
-benchpress 4x 10-8-6-20
-pullovers 4x 10-8-6-20
-butterfly 4x 10-8-6-20

Shoulders:
-warming-up
-front raises 3x 10-8-20
-lateral raises 3x 10-8-20
-neck press 3x 10-8-20
-bent over lateral raises 3x 20-20-20

Abs:
-Roman chair leg raises 1x 100
-dumbell twists 1x 100
-sit-ups 1x 100

Day 3

Legs:
-warming-up
-leg extension 2x 12-12-12
-leg press 3x 10-8-20
-squat 3x 10-8-20
-leg curl 4x 10-8-6-20

Calves:
-standing calf raises 6x 20-20-20-20-20-20

That's it. How do you like it so far? As you notice, I use the Weider techniques (10-8-6-20 reps: taking some more weight after each set, but the last set I use less weight, to create a full pump!). Maybe some of you can give me some suggestions on this trainings program! I'll look forward to it.

Maurice

Response #1

This routine looks good, especially for someone like myself who can't go to the gym 5-4 days a week, but only 3 days because of my schedule. I do work my calves 3x a week though because my calves are small and I want to increase them by summer. A trainer said you could work calves out everyday. Anyway, how would you switch up your routine so the muscles are always caught off guard and don't get used to the same movements?

Response #2

In response to your question: You might try skipping a week (once a month) and go running for 20 minutes in the same time slot that you work out. I have found that this confuses the crap out of you muscles, especially your calves if you throw some high intensity skipping into it.

-Vyas

Response #3

I like the thought of this routine, but I have been working out for about 8 months now consistently and I go pretty much everyday to the gym. I work out one part of my body every day, giving me about 3-4 days rest in between each section.

Day 1:
Chest

Day 2:
Biceps, Triceps

Day 3:
Shoulders

Day 4:
Back

Day 5:
Legs

Sometime my rotations vary, but I tend to keep at least 3-4 days rest between each one. I work my abs out pretty much every day, just doing a few sets of crunches and sit-ups. I have found with this format, that I have gained more weight and I feel a lot stronger all the time now.

Response #4

This is very similar to the work out in my school. It is the football lift, also known as our Power Lifting program. I have increased greatly in my (as in metal) weight and have lost some weight (as in body fat) with this program. The overall results have mad me VERY happy.

I'm only 15, but with this program I went from benching maybe 140 to 250 in one year. The only thing I don't like to do is squats. I do deadlift, which is also not my favorite. I'm now 15 and doing 360 on deadlift in just a few weeks! It comes from a little pre-built muscle, but this just shows you that if I did it in a year, anybody can do it. So try it, and never quit!

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