Please Scroll Down to See Forums Below 
themondtster
New member
Post up what you do or what routine you love to build some mass.
From My Droid!
From My Droid!
What's your Favorite Mass Building Routine?
- Thread starter themondtster
- Start date
themondtster
New member
Simple and nice. Karma to you DZLS. LIke the squating and benching three days a week.
themondtster
New member
Here's one I'm going to run when I'm done with my 5/3/1 for 6-8 weeks. It's combo of GVT 10*10, and 8*8 with some speed sets. 30-60 sec rests on speed sets and 60 sec rest on 10*10and 8*8 sets.
Day1. Chest/Back/Tri
A. Incline DB press- 10*10 (60sec rest, weight light enough to do a set of 20)
B. Flat bench- 10*3(speed set, moderate weight 60-70%)
C. Bent over row- 10*3(speed set,moderate weight)
D. WG Lat pulldown- 8*8(60sec rest, weight light enough to do 1 set of 20)
E. BW dips-3*f
F. Tri ext.-3*f
Day2 legs/bis/traps
A. Squats-10*10 (60sec rest, weight light enough to do a set of 20)
B. Goodmorning-5*10(moderate weight)
C. Leg press- 3*F
D. Upright row- 8*8 (60sec rest, weight light enough to do a set of 20)
E. DB shrug-3*F
F. Hammer curl- 3*F
G. DB curls- 3*F
Day3 OFF
Day4 Chest/Shoulder/Tris
A. Standing shoulder press-10*10 (60sec rest, weight light enough to do a set of 20)
B. Incline Bench- 10*3(speed set,moderate weight)
C. DB Flys- 8*8 (60sec rest, weight light enough to do a set of 20).
D. DB raises-3*10
E. Close grip bench-3*F
Day5 Leg/Back/Bis
A. Deadlift-10*10 (60sec rest, weight light enough to do a set of 20)
B. Stiff leg Deadlift- 5*10(moderate weight)
C. Pullups WG/NG- 10*?
D. Kroc rows- 5*10(moderate weight)
E. Hammer curl- 3*F
F. BB curl- 3*F
Day6- OFF
Day7- OFF
From My Droid!
Day1. Chest/Back/Tri
A. Incline DB press- 10*10 (60sec rest, weight light enough to do a set of 20)
B. Flat bench- 10*3(speed set, moderate weight 60-70%)
C. Bent over row- 10*3(speed set,moderate weight)
D. WG Lat pulldown- 8*8(60sec rest, weight light enough to do 1 set of 20)
E. BW dips-3*f
F. Tri ext.-3*f
Day2 legs/bis/traps
A. Squats-10*10 (60sec rest, weight light enough to do a set of 20)
B. Goodmorning-5*10(moderate weight)
C. Leg press- 3*F
D. Upright row- 8*8 (60sec rest, weight light enough to do a set of 20)
E. DB shrug-3*F
F. Hammer curl- 3*F
G. DB curls- 3*F
Day3 OFF
Day4 Chest/Shoulder/Tris
A. Standing shoulder press-10*10 (60sec rest, weight light enough to do a set of 20)
B. Incline Bench- 10*3(speed set,moderate weight)
C. DB Flys- 8*8 (60sec rest, weight light enough to do a set of 20).
D. DB raises-3*10
E. Close grip bench-3*F
Day5 Leg/Back/Bis
A. Deadlift-10*10 (60sec rest, weight light enough to do a set of 20)
B. Stiff leg Deadlift- 5*10(moderate weight)
C. Pullups WG/NG- 10*?
D. Kroc rows- 5*10(moderate weight)
E. Hammer curl- 3*F
F. BB curl- 3*F
Day6- OFF
Day7- OFF
From My Droid!
themondtster
New member
Karma to ZED!
themondtster
New member
K to you too.
