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is this a good mass building routine
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I personally think it's deficient in some areas. Here's my .02....
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MONDAY= (CHEST/BACK/LEGS) bench press, incline press, close grip press, pull ups,(added weights)chin ups(added weights)leg extensions,calves raises.
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You can dump the closegrip bench since flat bench is the same exact thing, only heavier.
You have two types of pullups and no back thickness exercises such as deadlifts or barbell/cable rows.
Leg extensions are not what I call a leg workout.
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WEDNESDAY= (Shoulders) -Front military press,lat raise,shrugs,upright rows
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I don't see why shoulders rate their own special day IMO. You're completely neglecting your back and legs, so I would do something like this:
Monday: Chest/Back
Wednesday: Shoulders/Biceps/Triceps
Friday: LEGS/Calves
Additionally, I would also do more COMPOUND lifts:
Monday:
- Bench Press, Incline DB, Weighted Dips..
- Deadlifts, Weighted Pullups, Cable Rows
Wednesday:
- Military Press, Side Laterals or Upright Rows
- Barbell or Incline Curls, Hammer or Reverse Grip Curls
- Skullcrushers, Reverse Grip Pressdowns
Friday:
- SQUATS!, SLDL's, whatever..
- Calf Raises
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on these exercises im doing 4 sets of 6 reasonably heavy weights,
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You should vary your intensity/sets/reps or it will result in diminished returns. Staying in one perpetual rep range for a long period of time will cause your body to adapt. The training will lose its stimulus. If I HAD to split (I hate splits), I'd keep a heavy compound exercise first, then increase the reps for the second exercise, then again for the third. Here's an example:
Monday:
Keeping the same weight for all sets/reps
- Bench Press: 3 x 3-5
- Incline DB Press: 3 x 6-8
- Weighted Dips: 2 x 10-12
- Deadlifts: 3 x 3-5
- Weighted Pullups: 3 x 6-10
- Cable/T-Bar Rows: 2 x 10-15
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on each set
i add 5 pounds.....im not new to building but input is always great!
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You should try to keep overall volume the same. No pyramiding IMO. Pyramiding is better suited for beginners, which you shouldn't be if you've been lifting for 14 years (since high school).
Is there any reason for the lack of legs?