T Nation

New Workout for Mass, Opinions?


#1

Goal: stay relatively lean, gain 10 lbs mass

Monday Legs
Bike 5 min warm up
Squats: 10 light, 5, 5, 5, 5, 15
Lunges: 3 trips, super set with calves
Glut ham raise: 3 sets, what I can get
SLD: 10, 10
Stair climber: 10 min

Tuesday Chest
Bike 5 min warm up
Flat bench: 10 light, 5, 5, 5, 5, 15
Barbell Incline: 8, 6, 4, 8
Hammer Decline: 10, 10, 10
Abs
Light cardio

Wednesday Shoulders/Arms
Bb press: 10, 8, 6
21�??s
Arnold Press: 12, 12, 12
Rear delt cable: 12, 12, 12
Close grip: 8, 6, 4, 4
Db upright row: 10, 10
Db curls: 8, 6, 8, 10
Cable lateral raise: 10, 10
Rope pull downs: 12, 10, 8, 10
Run 3 miles

Thursday off

Friday Back
Dead lift: 10 light, 5, 5, 5
Dumbbell row: 10, 8, 6, 6
One hand Pull down: 8, 8, 8
Cable row straight bar: 8, 8, 6, 6
Dumbbell reverse fly: 10, 10, 10
Stair climber 10 min

Saturday
Random cardio
abs


#2

Week 1
squats 225, 275, 275, 285, 295, 225
lunges 75, 65, 65
glute ham raise 4 x 12
SDL 275, 295
stair climber 10 min

bb press 135, 155, 155, 135
21's 65, 75, 75
arnold press 45, 50, 55
close grip 185, 205, 205, 185
lateral raise 25, 27, 30
db upright 45, 50
db rear delt 15, 20, 15
db curl, hammers 45, 45, 45
rope pull downs 130, 130, 130

flat bench 225, 245, 255, 255, 255, 185
barbell incline 165, 195, 205, 185
hammer decline 3 plates
flies 120

deadlift 225, 315, 315, 335, 335
one hand pull down 60, 70, 60
barbell row 225, 245, 255, 225
db reverse fly 25, 20, 20
pull ups 3 sets of 10


#3

i think its more complicated than it should be