[Merza 65]

i got a new olympic weight set last night im very excited to announce it lol, ive been saving up for a while and finally got it. while im at it, can anyone help me w/ some suggestions for my workout to gain mass more rather than tone? 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.

[bbdude]

eat to get bigger.. thats what i can say,...

[Masko AA]

On your back day your doing too much bi's and not enough back....it should be like 4 exercises for back and 3 for bi's.

[Merza 65]

i dont have a gym membership, its all home workouts, i have an olympic set which included the long bar, 400lbs worth of plates, and 2 adjustable dumbells and a bench, so no like machines at all, what workouts can i do to my back other than the ones i already am doing?

[Masko AA]

I would suggest doing a 4 day split...2 days on 1 day break 2 days on 1 day break and so forth. Heres my split.

Day 1. Chest
Day 2. Legs/Bi's
Day 3. Shoulders/Tri's
Day 4. Back

I do abs whenever I feel like it but always twice a week. I would def move your deadlifts to back day and start with them b/c they thicken your back and your leg day has too much stuff going on.

Heres a list of exercises for all body parts with animations.

exercise

[Masko AA]

I have a question your incline bench seems kinda weak, I can only do 225 on flat like 4 times but I can do 175 on incline like 7 times any reason for that or did you just throw that on there to see were your at?


Oh crap I just noticed your doing this workout twice in the same week yea I would give yourself at least 5 days inbetween working the same body part again thats why I suggest the 4 day split with 2 days on 1 day off for rest.

[Merza 65]

well i only drop the weight because the way my bench is designed, if i add any more weight on an incline it will topple backwards lol but it still works out. but thx for the advice, do you have like an AIM or something because for some reason my computer decides when the flash thing works or not so that determines weather i can log in or not

[IronWarrior-07]

Your overtraining your bodyparts, get more rest and eat eat eat. 40/30/30 is good protein.carbs,fats

[Merza 65]

thx, ill give it a try

[lil_big_junior]

[quote=40/30/30 is good protein.carbs,fats[/QUOTE]

no disrespect to you bro, so don't take it the wrong way, im not an arrogant cock...BUT

that don't look very good, this info is useless bro...how many meals does this fit into???

be more precise in what you're saying

[monkeybiker]

Get a better bench. Seriously if you need to limit the weight you lift because It might fall over then it is no good.