I'm a rather puny 160lb. human (5'10") and looking to pack on some substantial mass. I understand this must strike you all as very novel, but please bear with me as you temper your surprise.
After poring over an abundance of articles on this site and elsewhere (as well as the beginners' stickies), I've hit upon the following routine. If it contains any egregious errors I'd be very grateful to whomever would correct them. Is the volume acceptable? Have I structured the routine sensibly? Should I replace or lose any of the exercises? Is a 4-day split ideal (I'm a student with a great deal of time on my hands, and have no trouble managing a 5-day split, if it's superior.)? Many thanks!
3 Sets of 8-12 Reps. for all exercises; 3 warm-up sets per muscle group
(performed in the following order)
- Flat BB Bench
- Incline DB Bench
- DB Flys
- Skullcrushers or Pull-downs
- BB/DB Rows or T-Bar Rows
- BB Curls
- Hammer Curls
- Leg Press
- Glute-Ham Raises
- Standing Calf Raises
- Seated DB Arnold Press (or Military Press)
- DB Lateral Raises
- Bent-Over DB Lateral Raises (Is this unnecessary?)
- BB Shrugs
- misc. Ab work
As for nutrition, I intend to consume a minimum of 3000 calories/day.