Hello All,
Im going to keep this short and sweet…I want to put on mass…I am 180-185lbs 6’1…Eating like a horse and working out almost everyday…Below is a snapshot of my routine any feedback neg or pos would be greatly appreciated…
1-Chest/Tris
incline…3 sets…between 3 and 6 reps
flat…3 sets…between 3 and 6 reps
decline…3 sets…between 3 and 6 reps
pec deck…3 sets…between 6 and 10 reps
dumbell skull crushers…3 sets between 4 and 8 reps
rope pulldowns…3 sets between 4 and 8 reps
2-Back/Bis
Pullups…2 sets widegrip…2 sets closegrip…reps between 4 to 10 reps (only bodyweight, no added resistance)
Seated rope cable rows to neck…3 sets between 4 and 8 reps
Lat pulldowns…3 sets…between 4 and 8 reps
One arm dumbell row…2 sets…between 4 and 8 reps
Hammer curls…3 sets…between 4 and 8 reps
Concentration curls…3 sets…between 4 and 8 reps
3-Legs
Squat…4 sets between 4 and 8 reps
Lunges…4 sets between 6 and 10 reps
Extenstions…3 sets between 4 and 8 reps
Curls…3 sets between 4 and 8 reps
Calf raises…3 sets between 4 and 8 reps
4-shoulders
dumbell shoulder press…4 sets between 4 and 8 reps
front dumbell raises…3 sets between 6 and 10 reps
side d/b raises…3 sets between 6 and 10 reps
rear d/b raises…3 sets between 6 and 10 reps
“That rotator cuff pulley exercise (both ways)”…2 sets of each, 4 total…between 4 and 8 reps
I also do some core stablization exercises 2/week, i herniated a disc a few months ago and am trying to strengthen my core, get bigger W/O COMPROMISING MYSELF, that is why the deadlift is not incorporated into my workout…basically im too afraid to do it, since doing that with poor form resulted in my injury…
this was longer than i wanted it to be…(sorry guys)…but one last question, what is the effect of alcohol and marijuana on trying to put on muscle mass…I heard from one source u shouldnt drink within 24 hours of a workout…
And one last comment…Ive read lower reps more weight puts on mass more, but what about those iso exercises like delt raises, should i load up the weight on that? I always thought you were suppose to get a “burn” for isos…
Thanks guys for reading this far, and any feedback would be greatly appreciated
-anthony