or8 hardcore guys, Im Wondering Which Workout shud i use for maximum muscle hytrophy, should i use the first workout which is one bodypart a week or a full compound workout plz let me know i need to stick to one coz thats my weak spot I CANT STICK TO A ROUTINE SO I NEED TO KNOW WHICH IS BEST TO USE FOR MASS!! ALSO EDIT MY COMPOUND WORKOUT IF THERES MODIFICATIONS NEEDED! Thankyou
Monday: Chest
3 x 10 Bench Press: 50kg
3 x 10 Incline Dumbbell Bench Press: 20kg
3 x 10 Flat Dumbbell Bench Press: 25kg
3 x 10 Dumbbell Pullovers: 20kg
3 x 10 Chest Flyes: 9.2kg
Tuesday: Back
3 x 10 Bent Over Barbell Rows: 45kg
3 x 10 One Arm Dumbbell Rows: 20kg
3 x 10 Front Lat Pulldowns: 45kg
3 x 10 Pull-Ups
3 x 15 Dorsal Raises
Wednesday: Legs
3 x 10 Squats: 60kg
3 x 10 Leg Extensions: 45kg
3 x 10 Stiff Leg Deadlifts: 45kg
3 x 10 Lying Leg Curls: 30kg
3 x 15 Calve Raises
Thursday: Shoulders
3 x 10 Shoulder Press: 35kg
3 x 10 Seated Arnold Press: 20kg
3 x 10 Seated Side Laterals: 9.2kg
3 x 10 Seated Front Raises: 9.2kg
3 x 10 Bent Over Raises: 6.8kg
Friday: Arms
3 x 10 Barbell Curls: 35kg
3 x 10 Hammer Curls: 30kg
3 x 10 Tricep Pushdowns: 25kg
3 x 10 Two Arm Tricep Extension: 20kg
3 x 10 Forearm Rollers: 2.5kg
Saturday: Off
Sunday: Off
or would u reccomend something else. also is this a good compound workout (modifie it if needed plz)
Monday: Workout 1
3 x 10 Squat: 60kg
3 x 10 Chin-Ups
3 x 10 Shoulder Press: 40kg
Tuesday: Rest
Wednesday: Workout 2
3 x 10 Deadlift: 70kg
3 x 10 Dips
3 x 10 Shrugs: 50kg
Thursday: Rest
Friday: Workout 3
3 x 10 Bench Press: 60kg
3 x 10 Bent Over Rows: 50kg
3 x 10 Power Cleans: 45kg
Saturday: Rest
Sunday: Rest
Thanks In Advance!!!
