I got sick of my old routine consisting of a 2 day split
day 1: arms/chest/back
day 2: legs/abs
I just wasn't seeing results from it so i'm trying a new routine that i was searching for a found this one. I am trying to gain mass, currently 5'9 139lbs give or take 2 lbs. I have been weight lifting for about 4 and a half months now.
Chest / Triceps Days:
* 4 sets of 12, 8, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 3 sets to failure Dips
* 3 Sets of 12, 8, 8 Tricep cable extension OR 3 sets of 12, 8, 8 Skullcrusher
* 3 Sets of 10, 8, 8 Overhead Tricep Extension
* 3 sets of 12, 8, 8 Machine Incline press
Back / Bicep Days:
* 3 sets of 12, 8, 7 lat pull-down
* 3 Sets of 12, 8, 8 low row
* 3 Sets of 12, 8, 8 high row
* 2 Sets of 8, 6 Barbell pullovers
* 3 Sets of 12, 8, 6 Deadlifts
* 2 Sets of Alternating Dumbbell Curls
Shoulder / Traps Days:
* 3 Sets of 12, 8, 8 Barbell Military Presses
* 3 Sets of 12, 8, 8 Dumbbell lateral raises
* 3 Sets of 12, 8 ,8 Dumbbell front raises
* 3 Sets of 12, 8, 8 Posterior Flies (Machine or dumbbells)
* 2 Sets of 10, 8 Dumbbell Arnold Presses
* 3 Sets of 12, 8, 8 Heavy dumbbell Shrugs
* 2 Sets of 12, 8 Heavy Behind the back barbell shrugs
Thigh / Calves / Abs Days:
* 3 Sets of 12, 10, 8 Barbell full squats
* 3 Sets of 15, 12, 8 Hamstring Curls
* 3 Sets of 12, 8, 8 Heavy Calf raises
* 2 Sets of 8, 8 Heavy Squats on the leg press machine
* 2 Sets of 12, 8 Leg extensions
* 2 Sets of 50, 50 Crunches or Failure
* 2 Sets of Hanging leg raises Failure