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ALPHA_XX 01-13-2010 03:09 AM

Checkin´out my workout routine
hey guys,
after 13 weeks of hard and strict training i´m taking some days off now, actually i´ve also got a light cold....but after that rest, i´m planning to train hard again and will try to gain some 20lbs in the next 15-16 weeks, until may.
therefore i´ve made up a wourkout routine and diet. what do you guys think of it ?
i´m 19, 6´4´´ and ~200lbs; natural; body fat: don´t know exactly, not ripped to shreds, but visible abs

monday: incline barbell press: 3x4-8
dumbbell flat bench:3x6-10
millitary press: 3x6-10
front raises/lateral raises: 2x8-12
skull crusher: 3x8-12
weighted bench dip: 1xmax.

tuesday: legpress: 3x6-12
walking lunges: 3x8-12
bent-over rows:3x6-10
curl-grip latpull:3x6-10
hammercurls: 3x6-12
abs: ~6sets to failure

wednesday: 45min. of moderate jogging

thursday: incline dumbbell press: 3x6-10
decline barbbell press: 3x6-10
bumbbell shoulder press: 3x6-10
weighted dips: 3x6-12

friday: front squats: 3x6-8
rack pulls: 3x4-8
dumbbell rows: 3x6-10
chin ups: 2-3x max.
curls: 3x6-10
abs:~6 sets to failure

saturday: 45-60min. of moderate swimming
sunday: rest
note: i performe only the last set to failure(exapt abs, weighted dips, chin ups), i increase the weight in every set and the last one goes to failure, sometimes forced reps, stipped sets...

diet: 500g of carbs
300g of protein
100g of fat
total: ~4100 calories
is it a good routine, or are there some points, needing to be improved ?
thanks guys and sorry for the long text ;)

iron_worker 01-13-2010 06:02 AM

It's pretty heavy on volume but you're eating lots to make up for it and your goal is mass gain so I don't see too much wrong with it. I'm no expert at mass building programs though.


ALPHA_XX 01-13-2010 12:08 PM

thank you ;)
yeah, i´ve already cut down on the volume and concentrate now only on basic movements.
any further suggestions ?

iron_worker 01-13-2010 12:49 PM

I personally would switch days of your squat with leg press. I would hit the squat hard at the start of the week and then use the leg press as an "accessory" to the squat. So if you're tired from squatting at the start of the week and your leg press is comprimized slightly... no big deal.

Basically: Squats should be priority over leg press.

Also: No deadlift? Do you ever switch to a back squat? Anderson? Any variations? SSB?

Do you ever switch the order of incline & flat bench & military press? I would switch it up every once in a while to prioritize different muscle groups.


ALPHA_XX 01-14-2010 08:05 AM

you´re right, i´ll do the squats first. i always do front aquats, because they suite me better, than back squats. and yeah, deads...i rotate them withe rack pulls, which are deadlifts from knee height. and the other stuff i switch it up every 6 weeks

iron_worker 01-14-2010 09:42 AM

As far as a muscle building program, I think it's pretty solid.


ALPHA_XX 01-14-2010 11:54 AM

ok, thanks a lot for your advice ;)
yeah, gaining muscle will be my priority in the next 4 months until may.
and after i´ll get ripped for summertime

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