Originally Posted by NavyBoy24
Wanted to go from 175 to 200.. (im 5'10) is this a good workout to build mass in a short span of time? (10-20 pounds of muscle by march)
Routine For The First Two-Three Months:
* Monday: Chest / Triceps
* >Tuesday: Back / Biceps
* Wednesday: Shoulder / Traps
* Thursday: Thigh / Calves / Abs
* Friday: Chest / Triceps
* Saturday: Back / Biceps
* Sunday: Shoulder / Traps
** Cardio should be done 3-4 times a week for 30 minutes on medium intensity if you are bulking.
** Cardio should be done 4-5 times a week for 45 minutes on medium-high intensity if you are cutting.
By using this routine, you are focusing on both building muscle mass and defining the muscles at the same time. You must combine both compound and isolation exercises into your workouts.
Chest / Triceps Days:
* 1 Set of warm-up on bench followed by 3 sets of 12, 8, 8 flat bench press
* 3 Sets of 12, 8, 8 Dumbbell chest flies
* 3 Sets of 10, 8, 8 Incline dumbbell press
* 2 Sets of 10, 8 Weighted Dips
* 3 Sets of 12, 8, 8 Skullcrusher
* 2 Sets of 10, 8 Overhead Tricep Extension
Back / Bicep Days:
* 1 Set of warm-up on pull ups followed by 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:
* 1 Set of warm-up on Dumbbell Military Presses followed by 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:
* 1 Set of warm-up on Full Squats followed by 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 as much as you can do
* 2 Sets of Hanging leg raises (As much as you can do)
By doing 8-12 repetitions for each set, you will stimulate maximum hypertrophy. However, this is based on the average person. Every person responds to weightlifting differently, some better, some worse. Simply try this routine and then adjust it according to your own unique body type.
Warm-up sets require at least 12 repetitions depending on the size of the muscle and the amount of weight you are using. It is very important to warm-up and stretch the muscle group that you will be targeting before you start your routine. Failure to warm-up and stretch properly before workouts can result in severe injury.
Another good idea is to warm-up the secondary/stabilizing muscles as well. For example, if you are going to be doing heavy barbell bench, I recommend that you warm-up the triceps and shoulders before heavy benching.
