T Nation

Is This Effective for Building Muscle?


#1

Day 1: Chest, Biceps

Barbell Bench Press 4x8
Incline Dumbbell bench 4x8
Decline Dumbbell Bench 4x8
machine Fly 3x10

Dumbbell bicep curls 4x8
Preacher curls 4x8
Cable curls 3x10

Day 2: Legs

Squats 5x8
Leg Extensions 4x8
Hamstring curl 4x8
Back extension 3x10
Calf Raises 4x10

ABS

Day 3 OFF

Day 4: Back, Shoulders, Triceps

Pull-ups 4x8
Dumbbell Row 4x8
Seated Row 4x8

Dumbbell Press 4x8
2 way shoulders 4x8

Scull crushers 4x8
Dips 4x10
Cable triceps 3x10

Day 5

Split Squats 5x8
DB lunge 4x8
Hamstring curl 4x8
Back extension 3x10
Calf Raises 4x10

ABS:

Day 6: off

Day 7: ABS


#2

Here's how to tell if your routine is effective for mass building. I'll give you the steps to follow to figure it out:

1) Buy a tape measure and a scale and some piece-of-crap Accumeasure skinfold caliper.
2) Follow this routine and a bodybuilding diet for a month.
3) Go back on the scale and see if you gained weight.
4) Check the mirror and a few skinfold sites to see if you got fat.
5) Check to see if your measurements (back-chest, shoulder, calves, arms) improved.

That's the more didactic approach to it.

Here's a more simple and profound way of checking whether it works:
1) Follow the program and diet for a month.
2) Check if you got more jacked.

If you got more jacked, it works. If you didn't the program ain't good.


#3

yes it would be...

but it may not be the best thing
for you at the moment

so post stats for a more accurate answer


#4

No mention of how much you're eating for your (unposted) stats?

Day 1: Wake up. Start eating.
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.
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.
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Day 7: ....


#5

thanks for the input i really apprecate it guys. Allright here are my stats i've been lifting for about two years.

I'm 5' 9' with a weight of a little less than 170.

My max's are:

Bench: 230
Squat: 310
Clean: 220


#6

If im correct, Day One would be Monday, Yes?
In which case, switch it for back or legs. Seeing as Monday (for some unknown reason) is universally regarded as Chest/Bench (Which means you wont be able to get on any bench. Seriously can someone reveal to me as to why Chest/Bench is that important, Over say Legs/Squat, Back/Deadlift or even Shoulders/Overhead Press'.
Because the most important aspect of the upper body is the V-Taper, Which is the result of a wider upper Back and Wide Shoulders.

MJ-Cartwright
Fitness Instructor and Strength Coach
Pontypridd South Wales


#7

i'd say back and shoulders should definately be split into two seperate days. IMO they are too complex of groups to be fully hit at the same time.


#8

ok thanks for the advice. If i give shoulders their own seperate day than what other exercises do you reccomend i do on that day.