hey guys im new here at the dungeon but ive been into body building since december of 2006 after football ended and ive gained some mass but not too much, all the workouts i do are with the most weight possible and i do around 6 to 8 reps and 3 sets, but that doesnt seem to be working and ive been told higher reps is just for toning... please help.
i work on a 6 day schedule and on my 7th day its cardio
Day 1 Biceps and Back
bent over rows 135 lbs x 8 reps x 3 sets
dumbell rows 75lbs x 8 x 3 sets
ez grip curls 100lbs x 4-6 x 3 sets
isolations curls 45 lbs x 8 x 3 sets
barbell curls 80 lbs x 6 x 3 sets
reverse grip curls 40 lbs x 6 x 3 sets
hammer curls 30 lbs x 6 x 3 sets
Day 2 Chest and Triceps
bench press 225 lbs x 8 x 3 sets
incline bench press 160 x 8 x 3 sets
skull crushes 60 lbs x 8 x 3 sets
over head tricep extensions 30 lbs x 8 x 3 sets
bent over on bench tricep extentions 30 lbs x 8 x 3 sets
Day 3 legs and shoulders and forams
forarm extention 20lbs x 8 x 3 sets
other side forarm curl 20lbs x 8 x 3 sets
military press 135 lbs x 8 x 3 sets
lateral barbell raises 120 lbs x 8 x 3 sets
dumbell lats 30lbs x 8 x 3 sets
forward raises 30 lbs x 8 x 3 sets
shrugs 200lbs x 8 x 3 sets
deadlift 215 lbs x 8 x 3 sets
calf raises 180lbs x 8 x 3 sets
squats 250 x 8 x 3 sets
lunges 80 lbs x 8 x 3 sets
Day 4 Cardio
1 hour speed walk
keep it pretty active, backyard football. paintball some weekends
then day 5 same as day 1
day 6 same as day 2
day 7 same as day 3 and thats my week of workouts.
diet wise, eat when ever i can, to be honost with you, it does contain some sh*t that i dont need, i try to stick with lots of meat and bread. im just trying to gain mass fast. oh and i got a new set of weights last night
