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