[mbt9000]

ive been looking at my favorite wrestler rob van dam's workout routine for mass, its like this:


Pick 2-3 Exercises Per Bodypart For The Workout


The Reps And Sets Vary Depending On How I Feel Like One Day I Could Do 3 x 10, 4 x 10, 5 x 05, 1 x 3 etc Depending On How I Feel.
Chest: Bench Press, Incline Bench Press, Chest Flyes, Incline Chest Flyes, Dumbbell Bench Press, Incline Dumbbell Press, Pushups, Elevated Pushups.

Shoulders: Behind Neck Press, Military Press, Dumbbell Press, Arnold Press, Rocky Press, Side Laterals, One Arm Side Laterals, Seated Side Laterals, Upright Rows, Shrugs, Rear Delt Flyes.

Biceps: Barbell Curls, Dumbbell Alt. Curls, Preacher Curls (On Bench), Incline Curls, Concentration Curls, Seated E-Z Concentration Curl, Hammer Curls, Alt. Hammer Curls, Reverse Curls, Close Grip Chinups or Pullups.

Triceps: Dips, Bench Dips, E-Z Tricep Extension, Kickbacks, Single Arm Dumbbell Extension, Seated Dumbbell Tricep Extension
, Tricep Pushdown, Diamond Pushups.

Back: Lat Pulldown, Reverse Grip Lat Pulldown, Deadlift, Pullups, One Arm Rows, Pullovers, Chinups, Mixed Grip Pullup, Dorsal Raises, Supermans

Legs: Squats, Squats To A Chair/Bench, Leg Extensions, Dumbbell Squat, Dumbbell Squat To Bench, Jefferson Squats, Calve Raises, Single Leg Calve Raises, Shin Raises


Split,
Monday: Chest & Biceps
Tuesday: Off
Wednesday: Back & Triceps
Thursday: Off
Friday: Legs & Shoulders


Heres The Link To The RVD Workout... Rob Van Dam's Best MASS Workout

[Chimera]

Is it too advanced? I don't think it is. Basically you have a pool of exercises to choose from and you walk into the gym knowing what muscles you are going to work, and then you choose your exercises.

The only thing I don't really like is that primary muscles such as legs, back, and chest are getting the same amount of exercises such as secondary muscles (bi's, tri's, shoulders); I have always been taught that you should do more for the primary and less for the secondary... like 4 -5 for the primary and 1 - 2 for the secondary, granted as with all work out splits what you have to do is find what works best for you, not what works best for (in this case) Rob Van Dam.

Just my two cents.

[anthk]

sounds like a bunch of exercises with someone's name on it saying to pick some.
make your own workout which works out best for you, try them all.

[mbt9000]

well it is my version, different exercises, different split, just same outline really, i just want sommat new thats all, but it seems alright,

[ZackKnight]

It's about what works best for you. Individualization is the best call for you

[Australian_Muscle]

give it a go, ur body will respond, learn to listen to ur body and go from there

[mbt9000]

will do :)