T Nation

Opinion On Workout


#1

I found a workout plan in a book at gnc called the M.A.S.S book. I wanted t-nations opinion if this would be an effective program. It 21 days long, one day on one day off, split routine.

Exercise - sets- reps- rest- tempo

Day 1,9,17 Chest/Back
Bench Press 4 sets 8,8,8,5 reps 3min. 1-1-2
B/O row 4 sets 8,8,8,5 reps 3min 1-1-2
Incline CB press 3sets 7,7,7reps 3min 1-1-2
medium grip pulldown 3 7,7,7 3min 1-1-2
DB fly 2 10,10 2-1-3
Seated row 2 10,10 2-1-3

Day 3,11,19 Legs

Squat 4 stes of 8,8,8,5, 3min, 4 before last set, 1-1-2
leg press calf raise 4 sets of 10,10,10,8, 2 min rest, 2-1-3
Romanian D/L 4 sets of 8,8,8,5, 2-3mins, 1-1-2
leg extension 3 sets of 10,10,8, 2-3 mins, 2-1-3
seated calf raise 3 stes of 10,10,10, 2 mins- 2-1-3
Side dumbell lunge 3 sets of 8,8,8- 2 mins, 2-1-3

Day 5,13,21 shoulders/traps

Military press 4 sets, 8,8,8,5 3 mins, 1-1-2
BB shrug 4 stes of 8,8,8,5 3 mins, 1-1-2
D/b lateral raise 3 sets of 8,8,8 3mins 2-1-3
d/b shrug 3 sets of 8,8,8 3mins 2-1-3
B/o lateral 2 sets of 10,10 2mins 2-1-3
plate raise 2 sets of 10,10 2mins 1-1-2

Day 7,15 arms/ abs

Barbell Curl 4 sets of 10,10,10,8 2-3 mins 1-1-2
french press 4 sets of 10,10,10,8 2-3mins 1-1-2
rope crunches 4 sets of 10,10,10,10 2 mins 2-1-3
incline db curl 3 sets of 8,8,8 2-3mins 2-1-3
triceps pushdown 3 sets of 8,8,8 2-3mins 2-1-3
leg raise 4 sets to failure 2mins 2-1-3


#2

I would seriously consider trying the Anti Bodybuilding Hypertrophy program by Chad Waterbury.