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Thread: Advice on routine

  1. #1
    God's Gift To Women Timastyle's Avatar
    Join Date
    Mar 2002
    Redondo Beach, CA

    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
    Join Date
    Mar 2002
    Redondo Beach, CA
    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
    Join Date
    Feb 2001
    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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