Approximately 3 Sets of 6-9 REPS
Dumbell Shoulder Press,
Rear Delt Flyes,
Rear Delt Rows,
Upright Rows, Shrugs.
Close Grip Bench Press.
Incline Bench Press,
Decline Bench Press
Dumbbells Bench Press
Leg Curls, Straight
Bent Over Rows,
Standing Calf Raises,
Seated Calf Raises
My objective: I want to gain mass, I am currently at 140lbs @ 6"1 and 18 years old.
Also I only have DUMBBELLS [all weights], BENCH PRESS [incline, decline, flat], EZ CURL BAR, LEG EXTENSIONS to work with - Working out in my basement
Last edited by Haqq; 10-05-2007 at 03:03 PM.
also if your goal is to gain mass, your diet is going to be the #1 factor in that.
Last edited by ZenMonkey; 10-05-2007 at 04:38 PM.
those were already movements you listed,
Last edited by ZenMonkey; 10-05-2007 at 04:40 PM.
and they are not done on machines, you need (emphasize NEED) to do some research, seriously
The point is you need to disconcern yourself with most of your movements and focus on major compounds...IE
Bench, Row, Pullup, OH Press, DL, Squat
I am talking about doing some research so that you can meet your goals in the least amount of time. The WBBs were merely suggestion, and if you did read the articles and stickies and infinite threads you would agree with me whole-heartedly. My friend, you need to focus on the major compound lifts and forget about 90% of the other items you listed.
Last edited by ZenMonkey; 10-05-2007 at 06:03 PM.
Last edited by ZenMonkey; 10-05-2007 at 06:07 PM.
WBB1.1, BGB or something similar would be a good idea.
Which exercises do you want to replace??
Powerlifting since Sept 2006
My PL Training Journal
"To give anything less that your best is to sacrifice the gift" - Pre
uh.... regular crunches