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Originally Posted by bigbizman
I am trying to gain muscle mass,do u guys think this would be a good workout.
Monday & Thursday
A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher or triceps pushdown 2x5
Tuesday And Friday
B-1: barbell squat
B-2: glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5 l,r (left and right)
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Better than a lot of crap circulating out there. If it was me, I'd get kinda bored. Maybe you could do different movements each day like this:
Monday
A-1: barbell bench press
A-2: bent over row
B-1: barbell curl 2x5
B-2: skull crusher 2x5
Tuesday
B-1: barbell squat
B-2: glute/ham raise
Seated calf raise 2x5
Turkish Get-up 2x5
Thursday
A-1: Incline bench press
A-2: Pullups or Pulldowns
B-1: Dumbbell Curls 2x8-12
B-2: Dips 2x8-12
Friday
B-1: barbell squat
B-2: SLDL (stiff leg deadlifts)
Donkey calf raise 3x15-20
Turkish Get-up
At least this way you won't be doing the same thing. Different exercises that work the same muscle will work them on different planes. Over time you'll eventually add in a few more exercises here and there.
What's your rep range for the squats and bench? An idea that can keep you progressing could be to switch up the rep ranges for these big compounds every 1-2 weeks. For example, start with 2x12, 3x8, 4x6, 5x5, 6x4, ect. All these are hovering around 25 reps or so.
Also, your arms should be worked with at least 8 reps. I prefer 12 reps.
Just throwing some stuff out there.