*Note that I am going for Mass gains*
Monday: Chest and Biceps
1. Bench Press 3 X 6-8
2. Dumbbel Pullover 3 X 6-8
1. 3-4 X 6-8
Wednesday: Triceps and Back
1. Weighted Bench Dip 4 X 25
1. Bent-over Row 3 X 6-8
2. Chin-up 3 X 6-8
3. Shrug 3 X 6-8
Friday: Thighs and Calves
1. Squat 3 X 6-8
2. Straight Leg Dead-lift 3 X 6-8
1. Standing Calf-Raise 3 X 6-8
Sunday: Forearms and Rest
1. Reverse Curl 3 X 6-8
2. Reverse Wrist Curl 3 X 6-8
1. Basketball 5 times a week
2. Crunchs 250-500
O yeah, and here's your prize.
Last edited by Shouji; 04-11-2005 at 06:20 PM.
I hate cheap people.
In terms of exercise selection I'd opt for some different movements. For your chest, I'd take out the pullovers and replace the exercise with heavy incline flys. I'd also lose the bench dips and do some real dips or some close grip bench presses. You want to really smoke the triceps. This can only be done by placing the triceps in a position where the load is going to actually overload the whole triceps head. You don't get big or strong triceps by doing cable pressdowns or bench dips.
One more thing, for the biceps, I'd use a couple movements to stimulate this muscle. One that places the heads in a stretched position (incline dumbell curls) and one that works on keeping the tension somewhat the same throughout the entire ROM. This being one armed cable biceps curls.
Last edited by Maki Riddington; 04-11-2005 at 06:51 PM.
Maki Fit Blog
At Large: Optimize Your Body | Dynamic Conditioning |
My articles on Wannabebig
"Soli Deo Gloria"
"Test all things; hold fast what is good.": 1 Thessalonians 5:21
"I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
^- cant have any better advice than from the WBB routine maker himself.
6'2" | 215 lbs
B320 S315 D440 = 1075
The Road to 1200
I'm always open to suggestions and critique, so stop by and help a brother out!
"Determination is the wake-up call to the human will." - TR
Actually, I like the routine as given with the exception of the forearm work not really being necessary.
That said, if you are looking for mass playing basketball 5 times per week is not optimal.
AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!
And 250 - 500 sit ups isn't going to help with mass. Try high weight, low rep sit ups, etc.
Last edited by Punk In Drublic; 04-11-2005 at 08:22 PM.
Only one heavy exercise per muscle group? I"m curious if that will be enough to stimulate growth.
Why not move the calf raises to the same day you are doing forearm work. You'd probably have more energy to hit them harder.
It is. I know I grow best this way. I'd rather do 3 exercises in my workouts and be able to really focus on having the right volume/intensity/rest, etc. than doing 6 or 7 and rushing through them (granted I do hit most muscles 2x a week and don't keep a fixed number of reps/sets).Originally Posted by DNL
Last edited by KingJustin; 04-12-2005 at 12:40 PM.
if you are looking for mass, i think you should be posting in the diet forum