Originally Posted by Fast Eddie
Ok sure...... I'm a wrestler and up to this point in time that I have done definition workouts, but I would now like to gain a large amount of mass. I weigh around 147 lbs. and would like to weigh some where from 170 lbs. to 190 lbs. these are the workouts I do during my three days of lifting.
bench - pyramid starting at 135 5 lbs intergoals
standing curls - 30 -10//35 -10
butterfly machine - 70 -10//80 -10
incline butterflies - 30 -10//35 -10
wide-grip pull-up - 2 sets till failure
tricep curls - 40 -10// 45 -10
incline bench - 115 -6//115 -6//115 -6
tricep extentions - 35 - 10//45 -10
outa time i will post other days at a later date
You're still in the definition mindset. On bench, are you saying you're going to increase 5 lbs. every set? Butterflyes only aid in definition, not mass. Maybe you should look at my sticky at the top of the page. You should try and stick with compound movements as heavy as you can go when obtaining mass. Also, since you are just starting out bulking, I think it would be more beneficial to you to pick 3 compound exercises per bodypart for 2-3 sets apiece. Reps can be 6-10 for you. Is there any way you can go 4 or 5 times a week to the gym? In my experience it's always better to spread your workouts out and only focus on 2 muscles at the most per day, esp. when you are starting a new program (bulking). Doing a type of circuit training routine like you have isn't really for mass. Some people like to do a circuit routine to mix things up for a week or two while bulking.