IronBreez
Member
- Aug 3, 2017
- 95
- 65
Hi, I was about to post this on to best mass routines thread, but i thought i would like to get some feedback and didn't want that thread to go off-topic, so I made new thread for this.
Monday.
Front squat 5 sets
Hack squat 5 sets
Backextensions 5 sets
Abs 5 sets
Tuesday
Bench press 10 sets
OH press 5 sets
Cable cross over 3 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets
Wednesday
Back squat 5 sets
Leg curl, 5 sets
standing calf raise on machine 5 sets
seated calf raise 5 sets
Backextensions 5 sets
Abs 5 sets
Friday
Deadlift 10 sets
seated cable row 5 sets
lateral pull down 5 sets
Ez-bar curl 5 sets
dumpbell curl 3 sets
overhead cable curls 3 sets
Backextensions 5 sets
Abs 5 sets
Saturday
Bench, narrow grip 5 sets
Dips 3 sets
Tate press 5 sets
Tricep pushdown cable 5 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets
Abs 3 sets
I feel like I need more exercises for chest such as incline bench press. Is there any idea to move biceps from Friday to Monday, since Friday is really heavy day. But i feel like biceps are warmed up good so is there any point not to train them at Friday? Or should I do on both days if I feel I'm recovered from Friday.
Monday.
Front squat 5 sets
Hack squat 5 sets
Backextensions 5 sets
Abs 5 sets
Tuesday
Bench press 10 sets
OH press 5 sets
Cable cross over 3 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets
Wednesday
Back squat 5 sets
Leg curl, 5 sets
standing calf raise on machine 5 sets
seated calf raise 5 sets
Backextensions 5 sets
Abs 5 sets
Friday
Deadlift 10 sets
seated cable row 5 sets
lateral pull down 5 sets
Ez-bar curl 5 sets
dumpbell curl 3 sets
overhead cable curls 3 sets
Backextensions 5 sets
Abs 5 sets
Saturday
Bench, narrow grip 5 sets
Dips 3 sets
Tate press 5 sets
Tricep pushdown cable 5 sets
Front lateral raise 5 sets
Side lateral raise 3 sets
Rear delts, cable 3 sets
Abs 3 sets
I feel like I need more exercises for chest such as incline bench press. Is there any idea to move biceps from Friday to Monday, since Friday is really heavy day. But i feel like biceps are warmed up good so is there any point not to train them at Friday? Or should I do on both days if I feel I'm recovered from Friday.