[mbt9000]

i know i posted this before but i need a responce that i know its a great routine so i need ur two cents please how is it?



Pick 2-3 Exercises Per Bodypart For The Workout


3-4 x 10 for all exercises
Chest: Bench Press, Incline Bench Press, Guillotine 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, Alt. Shoulder 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

Changing Routine Keeps It Interesting

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


i got idea from rvds workout but changed it to my variation.. Rob Van Dam's Best MASS Workout

[Shwitt88]

really, i dont see how its a routine exactly. from what i understand its just a pool of exercises to choose from...

why dont you choose some exercises and make a split and then someone can tell you if its a good routine or not

[mbt9000]

true, but i mean the layout, because as you know (or i think you know) i like to change my routine to keep things interesting so thats why i did this design but the wrestler rob van dam does this exact routine and he doesnt take roids, but ill make sure ill train heavy which will obv cause hytrophy (muscle size) but what do you think? theres plenty of people that follow by this and btw in heavy compound exercises it'll be 3-4 x 05 but hows the layout, exercises and split is it all good, i know that other people goe by different splits with specific exercises but i guess i was keen by this type of training, like RVD..

BUT AS LONG AS IM HITTING THE MUSCLE HARD THATS WHAT COUNTS THE MOST REALLY
write back :) god bless.

[smre123]

Umm you gotta understand what works for RVD wont work for you or someone else RVD designed that workout to work for him not me or anyone else so you can take those workouts and pretty much play with them for a month or so to see what works the best and go by that dont go by what works for RVD cuz his body's different than yours he may have more muscle than you so you cant do someone elses rutein and expect it to work for you as it does for them i'd stay away from those ruteins like that and be creative create your own and make sure you have a good split

[mbt9000]

well i only copied the layout, ive got different exercises, sets and reps, weight, and split so its mi own creation really.

[Shwitt88]

if youre lookin for reasurance that those are good exercises, then, yes they are all worth doing in my opinion. but like smre said, what works for one person may not work for another... just keep that in mind. other than that, go for it man, see if it works. i dont see anything wrong with it.
goodluck bro

[xzethx]

Yes it's good, give it a try.

[<3Frosty]

Im curious why you are going with 10 repetitions for each exercise.

This isnt really the biggest strength area at all. In fact, anything higher than 8 save for a few of the exercises is too much IMO. Especially if you want that blend of strength and size. Also, what are your rest times between sets? This plays a huge role and people often overlook it.