I wanted to get some feedback on it first before I started. I’m aiming to work on the big compounds to build muscle mass…
Below is meant to be Monday and Tuesday session’s, If you guys have any advice to upgrade the program into 3day sessions, Sun, Mon, Tue - I will try 110% to fit the sunday in.
Weight Progression = I will lift 8RM until I can lift 10reps, I will stick with the 10RM weight for 1 to 2 sessions and then lift my new 8RM…Repeat!
You really need some direct back work in there. Doing DL and pullups are not enough with that amount of chest ex’s. Get some Bent Rows in there somewhere.
Oh yeah I forgot to put Bent Over Rows in on Day 1 my mistake, I was meant to though. I done most of the exercises from Day 1 yesterday for a trail test run, Today only seems to be my Delts and Chest which are really sore and made that impact, probarly from the press and bench, even my arms are fine, I’ve been thinking and I think I’m going to split it all up into 3 Days, Sunday, Monday and Tuesday. Sunday’s are not always the best days but I’ll manage if I dont manage Plan B will be doing DAY 1 in the post above and with Bent Rows included.
Do you guys think the below will be better or would the above one just be as effective if I added Rows?
UPDATED
Day 1
Bench press 3x8
Incline Dumbell Fly 2x8
BB standing military press 3x8
Lying Rear Lateral Raises 3x8
Lateral Raises 3x8
Tricep dips 2/3x20
Ab Crunches 2xMAX
Lying Leg raises 2xMAX
WOW!! That looks like a tough routine. You will be spending a lot of time in the gym. In my experiance less can be more, especially for a mass building routine. For instance, for mass you want to focus on higher weight fewer reps using compound movements. Also you want to spend the most energy on the three areas: chest, legs, and back.
There are a ton of different routines out there that focus on mass and strength. I gained a lot using Bill Starr’s 5x5, and I still follow what I learned from it… Hope this helps. Good luck man, Train Hard…