fooood + split routine for mass + sleep = profit?
Hello, I would like to hear some thoughts about this routine for mass. I'm 6ft @ 185lbs, training for ~ 1 years and a month. Thanks in advance!
(A) Chest/Biceps 1) Bench press 4x6-10 2) Incline bench press 4x6-10 3) Dumbell flys 2x12 4) Barbell curls 3x6-8 5) Hammer curls 3x8 (B) Legs / Shoulders 1) Squats 4x8 2) Leg curl 4x8 3) Leg extension 2x12 4) Calves raise 3x12-20 5) Shoulder press 3x8 6) Barbell upright row 3x8 7) Bent over dumbbell rear delt raise 3x8 (C) Back/Triceps 1) Pull ups 3x10 2) Barbell row 4x8 3) Cable row 2x12 4) Back extensions 2-3x10 (or should I remove this and do deadlift? ) 5) Skull crushers 4x8 6) Overhead tricep dumbell extension 3x8-10 |
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