Routine to balance Cardio and Mass Building

[frorider6]

Corn, myself, HappyScrappy, Zebo, BuggyWhips and a couple of others have been working on different routines and they have been very successful.
Old School 3 day per week program
A more traditional 5 day per week routine

These have been mostly mass building programs, but now I'm ready to shift into more of a total body fitness program that will combine cardio and mass building.

Here is what I've come up with:

Monday:
Cardio - 3 mile run, moderate pace
Ab work

Tues:
Flat Bench Press - 4 sets of 12-6 reps
Incline Dumbbell Press - 3 sets of 10-12 reps. 2 sec pause on stretch.
Deadlift - 4 sets of 12-6 reps
Chin Ups - 4 sets of 12-6 reps
Barbell Row - 3 sets of 8-12 reps

Wed:
Cardio - 1 hour Sport Fitness class taught at my gym. Lots of sprints, rope jumping, pushups, ab work, etc. (tough class, not looking forward to it)

Thur:
Squats - 4 sets of 12-6 reps
Leg Extensions - 3 sets of 10-12 reps. 2 sec pause on contraction.
Stiff Leg Deadlifts - 4 sets of 12-6 reps.
Hanging Leg Curls - 3 sets of 10-12 reps. 2 sec pause on contraction.
Seated Calf Raise - 2 sets of 15-20 reps
Leg Press Calf Raise - 2 sets of 15-20 reps

Fri:
Dumbbell Military Press - 4 sets of 12-6 reps
Behind-the-back Side Cable Laterals - 3 sets of 10-12 reps. 2 sec pause on contraction
Weighted Dips - 4 sets od 12-6 reps
Dumbbell French Press - 3 sets of 10-12 reps. 2 sec puse at stretch
Preacher Curl - 3 sets of 12-6 reps
Concentration Curls - 3 sets of 10-12 reps. 2 sec pause on contraction.

Sat:
Cardio - outdoor drills focusing on sprinting and agility.
Ab Work



I'm sure this routine will be tweaked, maybe a little maybe a lot. I firmly believe in changing a routine to better serve your needs.

Okay, who's got a fucking opinion. C'mon, I know you're out there. Let's here it.

 

[The Shadow]

Fro - cut back on the sets form 4 to 3, and from 3 to 2 on all exercises except legs.

Clean out your pm box too.

Routine looks good modified POF training, pumps will be unbelievable after following the mass routine for the past few weeks.

 

[frorider6]

Fro - cut back on the sets form 4 to 3, and from 3 to 2 on all exercises except legs.

Clean out your pm box too.

Routine looks good modified POF training, pumps will be unbelievable after following the mass routine for the past few weeks.

POF?

 

[frorider6]

And when you say "3 sets", is that 1 warmup+3 sets OR 1 warmup+2 sets?

 

[HappyScrappy]

POF?

I think that is like "position of flexation" or something.

I prefer the POS training. it is where you hire someone to just scream insults at you the whole time.

 

[frorider6]

I think that is like "position of flexation" or something.

I prefer the POS training. it is where you hire someone to just scream insults at you the whole time.

"YOU FUCKING PIECE OF SHIT!!!!!!!!"

Yeah, that works pretty well too. Hey, you guys ever mutter stuff under your breath to motivate yourself? My little mantra, "You-little-fucking-pussy-why-don't-you-just-quit-huh-just-fucking-quit-pussy-boy-you-big-fucking-quitter" I'm sure no one thinks I'm crazy.

 

[The Shadow]

And when you say "3 sets", is that 1 warmup+3 sets OR 1 warmup+2 sets?

3 = 1 warmup and 3 working sets.

Yep. scrap is right Positions of Flexion. Each muscle has three pof -midrange(considered to be "mass builders") and stretch and coontracted(both considered "shapers".

 

[HappyScrappy]

fro - after seeing a MadTV skit, my workout partner and I now wait until lots of people are around us, and then say "oh shit, your ass looks doing that -oh yeah, pump your chest you fucking stud - god damn you look good!"

it is fucking hard as hell to lift when you want to laugh and everyone is giving you dirty looks.

I'm all about making my workouts harder.

 

[Elite_Fry]

would you gain much muscle mass from that?? or would it only maintain you?

 

[frorider6]

flubber - I'm hoping to maintain my current weight (220) while losing bodyfat at the same time. So I hope to gain the same amount of muscle as I lose fdat. Also, I'm going to fo a light Fina cycle on this workout too. Once I start that, I should be able to put on a couple of more pounds.

But this is not a sheer mass builind routine, it's too much cardio for that. But sheer mass is no longer my only goal. I hope to be a big badass athlete.