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Thread: New mass/strength routine till summer...

  1. #1
    Bigger fewl
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    New mass/strength routine till summer...

    I've made good progress in the last three months on my old one, but I feel I can be doing better, and would like to change it up.

    I'd like to try something I've never done before, so alot of this will be gym rat stuff tryin to get ready for summer. I will be cutting a little bit on this routine. I was thinking this:

    Monday- Arms, shoulders, abs:
    EZ bar curls, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
    Hammer curls, 1st set 4-6 reps

    Skull crushers, same sets and reps as EZ bar curls
    Tricep rope pushdowns, same sets and reps as hammer curls

    DB shoulder press, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
    Military press, 1st set 2-4 reps, 2nd 6-8 reps

    Weighted crunches, 1st set 6-8 reps, 2nd set 6-10 reps

    Tuesday- Legs/lowerback:
    Leg press machine, 1st set 2-4 reps, 2nd 6-8 reps, 3rd 6-10 reps
    Leg extensions- 1st set 6-8 reps, 2nd 6-10 reps

    Hyperextensions/glute-ham raise, 1st set 4-8 reps, 2nd set 6-8, 3rd 6-8 reps
    Leg curls- 1st set 2-6 reps, 2nd set 6-8

    Calf raise machine/leg press calf raise superset, 1st set 12-20 reps total, 2nd set 12-20 reps total

    Thursday- back/chest:
    Flat DB press, 1st set 2-4 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
    Flat fly's, 1st set 4-6 reps, 2nd set 6-8 reps
    Dips, 1st set BWxAnything

    DB rows, 1st set 4-6 reps, 2nd set 6-8 reps, 3rd set 6-10 reps
    Pullover machine, 1st set 4-6 reps, 2nd set 6-10 reps
    Pullups, 1st set BWxAnything

    Friday or Saturday- Forearms/abs/calves
    Weighted hang from chin bar,1st set 20-40 seconds
    Behind the back EZ bar wrist curl, 1st set 5-10 reps, 2nd set 5-10 reps
    EZ curl reverse wrist curl, 1st set 5-10 reps, 2nd set 5-10 reps
    Handshake of the gods, 1st set 20-40 seconds

    Weighted crunches, 1st set 4-8 reps, 2nd set 6-10 reps

    Calf raise/leg press calf raise superset, 1st set 10-20 reps

    Hopefully I'll be getting at least 7 hours of sleep a night. I'll be taking out some junk food from my diet, so Iwill be down 300-400 cals, 2 multivitamins a day. I'll supplement with 5g of creatine a day, 10 grams b4 my workout.

    This seems like a level of volume a should be able to handle with the creatine and since I'm young. Give me your thoughts. Feel free to critique and give me any advice.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  2. #2
    Bigger fewl
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    bump
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  3. #3
    Senior Member MonStar1023's Avatar
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    Looks okay. I have a few problems with it but its just personal things nothing that would effect you at all. Trying to decide what program to use..


  4. #4
    Administrator chris mason's Avatar
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    Chicken, do you want to be strong, or do you want a beach body? You have always posted about strength, and strength athletes etc. I ask this question because you want to "cut" for the summer. I hate that. If you want to be big and strong naturally, then do it. Cutting won't get you there.

  5. #5
    Bigger fewl
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    I know my strength and and possibly muscle mass might suffer by cutting. Overall, I just want to build an attractive powerful body. Right now, I want to be cut for summer, and I can bulk back up near the end of summer.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  6. #6
    Administrator chris mason's Avatar
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    Bah!

  7. #7
    Bigger fewl
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    Originally posted by chris mason
    Bah!
    Lol I hear ya, I don't really like cutting either. Know what, **** those 6pack begging chicks. I need the mass and strength.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  8. #8
    Player Hater PowerManDL's Avatar
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    I used to do that same **** for summer. Now I just get fat and say **** it.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
    Budiak: heh maced
    Budiak: I wish

    ShmrckPmp5: a good thing people can't fire guns through the computer...your ass would have been shot years ago

    Y2A 47: youre smooth as hell
    Y2A 47: thats why you get outta tickets, and into panties

    galileo: you're a fucking beast and I hate you
    galileo: hate

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  9. #9
    Cardio bunny Alex.V's Avatar
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    Will steak and squats help me tone?
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
    Marathons: 3
    Century races: 3
    Ironmans: 1
    Ultramarathons: 1
    Current supps: http://www.atlargenutrition.com/prod...covery/results

  10. #10
    Gaglione Strength Chris Rodgers's Avatar
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    Only if the steak is lean and you do high reps.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  11. #11
    Geordie The_Chicken_Daddy's Avatar
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    Originally posted by Belial
    Will steak and squats help me tone?
    Of course!

    Steak and squats do all.

    They save kittens from trees.

    They beat Saudi Dissidents to death with the soggy ends of their own arms.

    They put you to bed at night.

    They remind you where you left your car keys.

    They make you look good.

    There's too much focus put onto R&R. Screw this - S&S is where it's at
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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