[reality218]

coming off a 5x5 and looking to add some mass to my physique ... i only have 3 days to work out .. I also am not sure if my order of days will be ok?

Monday

Legs/Shoulders
Squat 5x5
Leg Press 4x6-8
SLDL 3x10
Walking Lunges 1 Till Failure

Military Press 3-4 6x8
Side Raises 3x10

Tuesday OFF


Wednesday

Chest / Bi's

Bench BB 3x6-8
Incline BB or DB 3x6-8
Incline Fly 3x8

BB Curl 3x8
Hammer Curl 3x8

Thursday OFF

Friday

Back / Tri

DL 5x5
Weighted Chin Ups 3x8
Rows 3x8
Lat Pulls 2x8

Close Grip 3x6-8
Weighted Dips 3x8
Tri extension 3x8

[Moro]

Originally Posted by reality218

coming off a 5x5 and looking to add some mass to my physique ... i only have 3 days to work out .. I also am not sure if my order of days will be ok?

Monday

Legs/Shoulders
Squat 5x5
Leg Press 4x6-8 legs look good
SLDL 3x10
Walking Lunges 1 Till Failure

Military Press 3-4 6x8
Side Raises 3x10 i say ditch the raises and add more presses

Tuesday OFF


Wednesday

Chest / Bi's

Bench BB 3x6-8
Incline BB or DB 3x6-8
Incline Fly 3x8 ditch these as well add the sets to the other exercises

BB Curl 3x8
Hammer Curl 3x8 good

Thursday OFF

Friday

Back / Tri

DL 5x5
Weighted Chin Ups 3x8
Rows 3x8
Lat Pulls 2x8 get rid of these and +1 to WCU and rows

Close Grip 3x6-8
Weighted Dips 3x8 good just watch the volume
Tri extension 3x8

Its all going to depend on you bro but if your looking to add every tiny bit of mass you can i would drop the finishing exercises and give your mass builders another set or 2, as ive indicated

its up to you if you want those toning movements in there bro but thats what i recommend for gaining every bit of mass you can

Hope you have a good diet sorted and good luck

[reality218]

Thx moro ... i think ill drop the lat pulls on back and add 1 mroe set to WCU's and Rows like u suggested ... you think my shoulders will be ok with just 4 sets of shoulder press? just wondering ... thx again man

[reality218]

Revised Program

Monday

Legs/Shoulders
Squat 5x5
Leg Press 4x6-8 legs look good
SLDL 3x10
Walking Lunges 1 Till Failure

Military Press 4x6-8

Tuesday OFF


Wednesday

Chest / Bi's

Bench BB 4x6-8
Incline BB or DB 4x6-8
Incline Fly 2x8

BB Curl 3x8
Hammer Curl 3x8

Thursday OFF

Friday

Back / Tri

DL 5x5
Weighted Chin Ups 4x8
Rows 4x8


Close Grip 3x6-8
Weighted Dips 3x8 good just watch the volume
Tri extension 2x8 ( depending how i feel on this day )

[Comerz]

i wouldnt suggest dropping the lat pull downs, they are great negatives.

Ronnie coleman always said dont underestimate the results pull downs give.

In the end its up to you though bro

[dynasty_365]

I love pulldowns man I wouldn't drop them man. I would say maybe alternate them week to week with pull ups since that's bask ally all there are and adding them at the end of a workout is just stressing the lats more or maybe since u r doing pull ups maybe u can do another variation of a pull down like reverse grips or neutral grips

[tps154]

love your leg workout, just wondering why you have back/tri instead of chest/tri and back/bi... i guess its could work but most people couple those together. intensity man, you wont lose much if you take those 3 days like an animal. good luck

[reality218]

Originally Posted by tps154

love your leg workout, just wondering why you have back/tri instead of chest/tri and back/bi... i guess its could work but most people couple those together. intensity man, you wont lose much if you take those 3 days like an animal. good luck

I have it paired the way I do just for preference. I like hitting the bi's and tri's when they are fresh . ill try it this way and see how it goes if not ill switch to the usual chest/tri and back/bi

[Moro]

No you will need 6-9 sets of presses to stimulate your shoulders

[masa-je-mama]

You should do more reps on squats,dips,and shoulder exercises.I do from 8-12 reps depending on weights,minimum 6 reps when I do heavy weights on squats,dips,bench and deadlifts.You should never do to much heavy weights on shoulders.Its more effective with normaln weights and more reps from 10-12.

[phluxx]

You don't have enough shoulder work, IMHO. I have pretty big shoulders, and I owe it to dedicating an entire workout day to delts/traps.

[tps154]

Originally Posted by reality218

I have it paired the way I do just for preference. I like hitting the bi's and tri's when they are fresh . ill try it this way and see how it goes if not ill switch to the usual chest/tri and back/bi

interesting...let me know how it works it seems logical

[Moro]

^ it should lead to more growth doing it that way,

In a chest/tri back/bi split the arms can only take so much volume lets say you give them 100% but if you swap it around to a chest/bi back/tri you can still overload the arms 100% on their days plus they will get lets say for simpleton sake 50% overload from the compound movements then they have recieved 50% more work that week,

Hopefully you can follow its not the clearest example ever..

[phluxx]

Moro, I've never agreed with that type of split. Many many people do it, but I think it just hinders your big lifts.

Say You're doing Chest/Bis day 1, then Back/Tris day two. Because you've already fatigued your biceps the day before, all of your back movements will suffer. Deads, pullups, rows, etc, all become much more difficult to pull heavy weight on.

[ZiR RED]

Originally Posted by phluxx

Moro, I've never agreed with that type of split. Many many people do it, but I think it just hinders your big lifts.

Say You're doing Chest/Bis day 1, then Back/Tris day two. Because you've already fatigued your biceps the day before, all of your back movements will suffer. Deads, pullups, rows, etc, all become much more difficult to pull heavy weight on.

A day of rest in between is enough time for the biceps to recover and contribute optimally to pulling exercises.

Br

[ZiR RED]

Reality218, I don't know what you're time-availability to train is, but assuming its more than three days a week (and even if it wasn't) you're not taking advantage of the frequency principle. My clients have made great progress training each muscle at least twice per week, and the research demonstrates that the greatest gains in hypertrophy are made utilizing a training frequency of every 3-5 days.

Br

[Moro]

Originally Posted by phluxx

Moro, I've never agreed with that type of split. Many many people do it, but I think it just hinders your big lifts.

Say You're doing Chest/Bis day 1, then Back/Tris day two. Because you've already fatigued your biceps the day before, all of your back movements will suffer. Deads, pullups, rows, etc, all become much more difficult to pull heavy weight on.

I dont do it either but if your only training each muscle group once a week i think its better also to stop any chance of it hindering big lifts id just change my split so

monday chest/bis
thursday back/tris

i still agree theres better splits out there but thats just my opinion