from january til april, i was doing 2 muscles a day, trying to go by pushing and pulling types. i was pyramidding nearly every exercise because i was seriously trying to put on mass, which definitely worked for me. looked a little like this:
day 1 - chest/shoulders
flat bench dumbell press - 3x10/8/6
incline dumbell press - 3x10/8/6
dumbell flys - 3x10-15 (less weight)
military press - 3x10/8/6
lat pull-downs - 3x10/8/6
not sure of the name of the exercise but i would do 3x10-12 of it on these days: dumbells, starting held out in front, lifted out so that your hands end up parallel with the floor (always did this for traps, never knew the name of it tho, maybe someone can enlighten me)
day 2 - back/biceps
seated rows - 3x10/8/6
one-armed dumbell raises (name? one knee on bench, one on floor, lift dumbell from floor to about my waist) - 3x10/8/6 each arm
preacher curls - 3x10/8/6
dumbell curls - 3x15
day 3 - legs/tris
squats - 3x10/8/6
leg press - 3x10/8/6
tricep extensions - 3x10-15 (lighter weight)
skull crushers - 3x10/8/6 (failure usually)
day 4 - off
rinse and repeat. i've been told i need to mix deads in there to really pack on size, what day would be best? any adjustments needed you think? i also plan on running after my day 2 workouts, so maybe cardio 2 days a week? again, trying to stay as lean as possible throughout this process.
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Hybrid Mode