Well we managed to put together another routine for everyone!
This one is on the intermediate level, and remember to start your routine off with finding your 1 Rep Max!!
Here is a 1 rep max calculator to help you figure that out.
This routine will take you through a 4 month cycle of conditioning, strength and of course mass gain.
Garin and myself completed this routine over the winter, and we made some serious gains in weight and in strength, we both put on about 20 pounds of solid muscle, and my bench press went from 185 pounds to a fantastic 315.
You too can have results like this, but it involves lots of dedication (its a 5 day aweek program for 4 months) and also involves lots of nutrition intake (lots of Calories, Protein, Carbohydrates, and Fats).
Monday - Lower Back, Hamstrings, Calves
Deadlift or Rack Pull: Sets (5) Reps (5)
Pull-through: Sets (3) Reps (20)
Lying Leg Curl: Sets (2) Reps (10)
Standing Leg Curl: Sets (2) Reps (10)
Claf Raises: Sets (4) Reps (25)
Weight Progression: – 80% first set 77.5% 75% 72.5% 70%
Every Week: Add 2.5%
Tuesday – Chest/Shoulders
Bench Press: Sets (5) Reps (5)
Incline Bench Press: Sets (4) Reps (12, 10, 8, 6)
Dips: Sets (4) Reps (15, 12, 10, 8 )
Standing Military Press: Sets (3) Reps (10, 8, 6)
Front/Lat/Back Dumbbell Raises: Sets (3) Reps (20)
Wednesday – Upper Back
Dumbbell Row: Sets (2) Heavy Reps (20)
Chin-ups: As many sets needed to get 50 chin-ups
T-bar Row: Sets (4) Reps (12, 10, 8, 6)
Lat Pull Down: Sets (4) Reps (15, 12, 10, 8 )
Barbell Shrugs: Sets (2) Heavy Reps (20)
Friday – Legs
Squats: Sets (5) Reps (5)
Leg Press: Sets (4) Reps (15, 12, 10, 8 )
Front Squat: Sets (2) Reps (20)
Walking Lunge Sets (2) Steps (30)
Calf Raises: Sets (2) Reps (25)
Weight Progression: 80% first set 77.5% 75% 72.5% 70%
Every week add 2.5%
Saturday - Bi-cep/Tri-cep (Arms Day)
Close Grip Bench Press: Sets (3) Reps (10, 8, 6)
Skull Crushers: Sets (3) Reps (15, 12, 10)
Cable Push Down: Sets (3) Reps (15, 12, 10)
Weighted Bench Dips: Sets (3) Reps (20)
EZ Bar Curls: Sets (3) Reps (15, 12, 10)
Preacher Curls: Sets (3) Reps (15, 12, 10)
Dumbbell Incline Curls: Sets (3) Reps (15, 12, 10)
Dumbbell Spider Curls: Sets (3) Reps (15, 12, 10)
Mass Gain Nutrition
Watching your diet is vital to getting bigger as well.
Here is a video from Scooby with his top 10 tips for gaining mass, and losing fat.
He explains that both as possible if you are smart about your diet and exercise.
Here are Scooby’s Top 10 Foods for Mass Gaining:
- Mass gain shakes
- Peanut butter
- Cheese
- Whole milk
- Eggs
- Hamburgers
- Fried chicken
- Pizza
- Trail mix
- Thick steak
hei workout routine seems pretty good. but im worried about chest/shoulder day. U had any problems?