Size routine

[Rexbo]

Summer is Over I need to gain weight...

Day One
Quads/Hamstring/Glute
*4 sets one legged press 7-8 rep
Superset with
4 sets one leg hamstring curl 8-11 rep

*4 sets Squats 6-8 rep
Super set with
4 sets leg extension 8-15 rep

Last Set is burnout either with lunges or whatever

Day 2
Chest/Traps/Triceps
*4 sets Barbell Bench 6-8 reps
Super set with a 4 DOUBLE sets of traps
Double set is Cable Machine Shrugs with one hand
and cable shrugs Heavy with a bar and two hands

*4 Sets Incline Dumbell Press 8 reps
Super Set with
*4 sets Peck Deck 8 reps
Again a Trap Exercise (Dumbell shrugs, upright rows..)

*4 sets Tricep pull down 8 reps
*4 sets reverse grip pull downs

Last 2 sets are burnouts with Decline press or incline press and
skull cruchers or dips.

Day 3
Back/Bicep/Calf

*4 sets Hevy Toe Raises 8-10 reps
Super set with
4 sets Standing calf machine 10 reps

*4 Sets one arm bent over rows 8 reps
Super set with
4 sets back Flys or Cable rows 10 reps

*4 Sets Standing one leg Calf Machine 12 reps
no super set

*4 Sets Wide Grip behind head pullups (burnout per set)
Or Lat pull down or One Arm Pulldowns 8 reps
no super set

*4 sets dumbell concentration curls 8 reps
*4 sets Precher dumbell Hammer curls
Super set with
Cable crossover curls or hammer curls 8 reps

Day4 Off

Day 5
Shoulders/Odd end

*4 sets Dumbell press 8 reps (AS f*&*king heavy as I can)
Super set with
4 set front lateral raises 8-15 reps

*4 Sets Cable lateral raises 8-15 reps
Super set with
4 sets Arnold Press or Hulks 8 reps

Last 2 sets are Burnouts with either a machine press or a machine raise.

Day 6 off/repeat cycle

I train abs 3 times per week at night, along with cardio. I am taking Nitro Tech and Creatine ES600 (Muscletech products) As well as an Occasional Themo (Like Hydroxcycut) when I need to really fucking heavy. I have gained about 6 pounds in a month and a half. Im just starting to get vasular in my calves!!!
Any comments by experiences trainers is much appriceated ty in advance.

 

[louden_swain]

Why so many supersets? If you want to gain size and strength, perform low sets with reps ranging between 5 and 8. Seems like there are too many machines in this routine.

Stick with the meat and potatoes:

Squats
Deadlifts
Power Cleans
Incline Presses
Dips
Barbell Rows
Seated Barbell or Push Presses
Barbell Shrugs
Chins
Barbell Curls
Close Grip Bench Presses
Up Right Rows
Barbell Wrist Curls and Reverse Barbell Curls
Barbell Toe Raises

Notice how these are all compound movements?

Forget about the cables. . . they are nothing but fluff movements.

Good luck. . .oh and eat big and get lots of rest.

 

[skaman607]

you forgot the snatch, coolcol will kill you

 

[Rexbo]

Oh yeah I know it seems like a ton of super sets. But since each "set" I only do about 6 reps, I usually count the super set (both exercises) as just one set.
About the Power Cleans, is it safe/accetable to do these without the rubber plates? The gym I use only has the iron plates. My old school gym had the big red rubber 45 pound ones but I dont have access to these anymore.
Oh and I hate Power cleans...
With the machines though, you would use them at the end? I mean for the last few sets.

 

[louden_swain]

Power cleans are a compound movement. That was my point. . .they are not essential in a routine. A lot of athletes perform these because they are explosive and build good strength.

As for machines. . . stay away from them. Let the free weights build up your stabilizer muscles. You will be stronger in the long run.