Anabolic steroids, bodybuilding discussion forums. - Steroidology

rui products
 

(Forum for members to discuss training information)

Results 1 to 1 of 1
Thread:

Mass workout

  1. #1
    Job Title: Bad Ass Shaun47's Avatar
    Join Date
    Nov 2008
    Location
    Midwest
    Posts
    173
    Rep Power
    6
    Mass workout
    Thought I would let anyone in on my secret mass workout that turned me from 160lbs skinny kid to 230lbs. When I first started and the diet was right I gained 30lbs in 4 months and no gear. Feel free to critique and put in your thoughts. I know it's a pretty popular workout, or varieties of it are. I wouldn't start a beginner out on this workout but once your acclimated to the weights I def love this routine.

    Warm-up the body part and I do three sets for all exercises. Reps change weekly. I never do more then 12 reps in a set though. For heavy compound movements if I can do 8 reps by myself it was too light.

    Monday-Chest/Shoulders/Tri's
    -Flat Bench
    -Incline Bench
    -Dumbbell flies
    -Shoulder Press Dumbell/bar
    -Front/side raises
    -Skull Crushers
    -Close Grip Bench
    -Dips

    Tuesday-Back/Biceps
    -Some type of heavy compound movement like: Barbell rows, rack pulls, deadlifts, etc..
    -Close-grip pull ups
    -Straight bar curls
    -Wide grip lat pull-downs
    -Incline curls
    -Close grip seated rows-make sure your rolling your back and not just using all arms
    -Standing Hammer curls

    Wed.-Legs
    -Leg Press
    -Weighted Lunges
    -Squats
    -Leg extensions/leg curls
    -Stiff leg Deadlifts
    -Leg Extensions/Leg curls

    Thurs-Triceps/Chest Shoulders
    Same workout as Monday, but start with triceps and switch out flat bench with decline

    Friday- Back/Bi's
    -Some type of heavy compound movement like: Barbell rows, rack pulls, deadlifts, etc..
    -Wide-grip pull ups
    -Straight bar curls
    -Close grip lat pull-downs
    -Preacher curls
    -Wide grip seated rows-make sure your rolling your back and not just using all arms
    -Standing Hammer curls

    Saturday/Sunday-Off

    The workouts usually take me about 1h30m to finish. I am pushing myself hard everyday. Make sure the diet is spot on or you will be overtraining, like at least 400g of carbs and 2g of protein per lbs. (that is just a quick breakdown of the diet).
    Last edited by Shaun47; 03-16-2009 at 12:13 AM.

Thread Information
Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Tags for this Thread
Posting Permissions
  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
  

3Js Nutrition Network

juicepump







mr supps



health and fitness talk

3Js Nutrition Network