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Thread: Advice on routine

  1. #1
    God's Gift To Women Timastyle's Avatar
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    Advice on routine

    I just started getting back in the gym after a few year layoff. I am 5'11" and about 155lbs. I am a pretty slim guy. I want to gain mass. I have a 3-day split and want to know what you guys think about it and any advice you can give me. I try to eat as much as I can and am also taking creatine and protein. I take 2 servings of creatine, one in the morning and one after workout, and 2 servings of protein, the same way. Here is my workout:

    Monday: Chest & Tris

    BB Bench Press: 3 sets - 6-10 reps
    Incline DB Press: 3 sets- 6-10reps
    DB flyes: 3 sets - 8-10 reps
    Close-grip bench: 3 - 6-10
    Push down: 3 - 6-10
    skullcrushers: 3 - 6-10
    Dips: 1 set to failure

    Wednesday: Back & Bis

    Wide grip pulldown: 3 - 6-10
    Behind neck pulldown: 3 - 6-10
    Seated rows: 3 - 6-10
    DB shrugs: 3 - 6-10
    EZcurlz: 3 - 6-10
    Incline curls: 3- 6-10
    seated DB curls: 3 - 6-10

    Friday: Shoulders & Legs

    DB shoulder press: 3 - 6-10
    Front raises: 3 - 6-10
    Lateral raises: 3 - 6-10
    Squats: 3 - 15-20
    Leg extensions: 3 - 15-20
    Calve extensions: 3 - 15-20

    I am pretty much stuck on these days because of work and school. One more thing is that I usually dont have a partner to push me or spot me, any advice on that will be appreciated. Should I just use machines or hammer strengths? Please let me know

  2. #2
    God's Gift To Women Timastyle's Avatar
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    one more thing...i take creatine for only one serving in the morning on non workout days. My abs are done on those off days

  3. #3
    Gettin Lean Goin_Big's Avatar
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    replace pulldowns with pullups if you can do pullups.

    You might be overtraining your chest.

    I don't know if I would be doing quite so many sets if I were trying to gain mass.
    Beachbody coaching lets you turn your hobby into a career - Beachbody

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