[quote]hammerhard wrote:
TheReasonSF3 wrote:
(rep ranges- 4-8 reps for compound lifts. 8-10 for isolation excercises)
Push Day #1
BB Bench Press- 4 sets
Military Press- 4 sets
Dips- 3 sets
Upright Rows- 3 sets
Tricep Pushdowns- 4 sets
Tricep Extensions- 3 sets
Pull Day #1
Barbell Rows- 4 sets
Lat Pulldowns- 3 sets
Seated Rows- 3 sets
Shrugs- 3 sets
Dumbell Curls- 4 sets
Preacher Curls- 3 sets
Legs
Squats- 4 sets
Leg Press- 3 sets
Leg Curls- 3 sets
Calf Raises- 4 sets
Push Day #2
Incline BB Press- 4 sets
DB Shoulder Press- 3 sets
Incline DB Flies- 3 sets
Side Laterals- 3 sets
Skullcrushers- 3 sets
Reverse Grip Pushdowns- 3 sets
Pull Day #2
Deadlifts- 4 sets
Chinups- 4 sets
Reverse Grip Bent Over Rows- 3 sets
T-Bar Rows- 3 sets
I don’t see why you are calling it a MASS routine. To me it looks like a general conditioning routine. Is your goal as a Baller to gain size? Whats your profile right now? My suggestion for a mass routine would be less exersies per routine, more sets and less reps. If this is your first year lifting this routine makes sense. Train Hard!
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na this isnt my first year lifting. id guess id consider myself an intermediate lifter. im 5’10, 155-160 pounds. my max bench is 200-205 and i dont know my maxes for squats and deadlifts but for both of them i can do 225 15-20 times pretty easily.
would this be better for a mass routine:
Push Day 1
Bench Press- 5 sets, 4-6 reps
Military Press- 5 sets, 4-6 reps
Weighted Dips- 5 sets, 4-6 reps
Pull Day 1
Bent Over Barbell Rows- 5 sets, 4-6 reps
Chinups- 4 sets, failure
DB Rows- 3 sets, 4-6 reps
BB Curls- 3 sets, 4-6 reps
Incline DB Curls- 3 sets, 4-6 reps
Legs Day
Squats- 5 sets, 6-8 reps
Leg Press- 3 sets, 6-8 reps
Leg Curls- 3 sets, 6-8 reps
Calf Raises- 4 sets, 10-12 reps
Push Day 2
Incline BB Bench Press- 5 sets, 4-6 reps
DB Shoulder Press- 5 sets, 4-6 reps
Decline BB Bench Press- 3 sets, 4-6 reps
Upright Rows- 3 sets, 4-6 reps
Tricep Extensions- 3 sets, 4-6 reps
Pull Day 2
Deadlifts- 5 sets, 4-6 reps
T-Bar Rows- 5 sets, 4-6 reps
Lat Pulldowns- 3 sets, 6-8 reps
Shrugs- 4 sets, 6-8 reps
DB Curls- 3 sets, 6-8 reps
Preacher Curls- 3 sets, 6-8 reps