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03-08-2004, 10:53 PM
| #1 (permalink) |
| Newbie Trainer Join Date: Aug 2004
Posts: 3
 | mass This is my current work out, i am trying 2 gain mass, been training 2 years, need help if i am overtraining or doing 2 little, thanks in advance Neil. Monday Chest Flat Bench 5x5 Pec Dec 3 sets 6,4,4 Incline Bench Press 3 sets 6,4,4 Shoulders Military Press 3 sets of 5 Shrugs 2 sets 10,8 Lat Raises 2 sets 10,8 Wednesday Back Wide Grip Pulldowns 5x5 Chin Ups 3 sets 6,5,5 Dead lifts 3 sets 6,4,4 Biceps Preacher Curls 5x5 Incline Curls 2 sets 10,8 Thursday Legs Squats 5x5 Leg Press 4 sets 6,6,4,4 Curl 4 sets 6,6,4,4 Calf Raises 5 sets of 15 Friday Triceps Close Grip Bench 5x5 Tricep Pushdowns 3 sets 6,6,4 Dips 2 sets 10,8 Right thats it any help much appreciated especcially on biceps and triceps, thanks in advance Neil |
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03-08-2004, 11:12 PM
| #2 (permalink) |
| UK-Muscle Moderator  Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
 | Neil, it does not look too bad. You can drop the peck deck and add another set on inclines. I myself do a little more on the shoulders maybe adding another set in military or doing some upright rows. Back is cool Bicep is cool legs are cool but I like doing more reps tho. Triceps are cool too. Not bad looks pretty good.
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04-08-2004, 01:56 AM
| #3 (permalink) |
| Fat and bulking...  Join Date: Jun 2004 Location: Isle of Man/Newcastle
Posts: 1,417
  | Looks good - only bit of advice is on the biceps - i honestly wouldn't do a bicep workout without BB curls or EZ bar curls, incline and preacher curls are good to have however on their own they are too isolated - for example on my bicep day atm i do - E-Z bar curls - 3 sets x 4-8 reps DB Preacher curls - 2 sets x 4-8 reps Cable curls - 2 sets x 4-8 reps |
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04-08-2004, 04:05 AM
| #4 (permalink) |
| UK-Muscle Male Animal  | Monday Chest Flat Bench 4x5 Incline Bench Press 3 sets 6,4,4 Shoulders Military Press 3 sets of 5 Shrugs 2 sets 10,8 Lat Raises 2 sets 10,8 mixing machine and db. ;) Wednesday Back Chin Ups 3 sets 10 Dead lifts 3 sets 6,4,4 Biceps Preacher Curls 5x5 unless your injured  Incline Curls 2 sets 10,8 Thursday Legs Squats 5x5 Friday Triceps Close Grip Bench 5x5 Tricep Pushdowns 3 sets 6,6,4 Dips 2 sets 10,8
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04-08-2004, 11:47 AM
| #6 (permalink) |
| Getting HUGE!  Join Date: Oct 2003 Location: London
Posts: 1,781
| Well it looks good but I would add hamstring curls into legs and also rows into back... I train tris on fri with shoulders... but you could try puting them with legs to space it out a bit...
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04-08-2004, 04:18 PM
| #7 (permalink) | |
| UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A.
Posts: 23,164
| Quote:
I have this problem myself. If I hit the tries hard on Friday then sometimes are still sore on Monday.
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04-08-2004, 08:21 PM
| #8 (permalink) | |
| Newbie Trainer Join Date: Jul 2004 Location: Bristol (UK)
Posts: 19
| Quote:
how do you cope with training three days in a row like that ? S\times I feel a bit vatigued with three in a row | |
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