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  George Spellwin's ELITE FITNESS Discussion Boards
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Author Topic:   Please look at this and respond
Austin316
Amateur Bodybuilder
(Total posts: 18)
posted May 07, 2000 06:55 PM     Click Here to See the Profile for Austin316   Click Here to Email Austin316     Edit/Delete Message
Please read this, it is the mass building routine I will use over the summer, tell me what you think, and make any neccesary changes.
Monday: Chest/Shoulders/Triceps

Chest
Bbell bench press: 3x10,8,6(1-2 warmup sets)
Incline press(alt Bbell and dbell eachweek) : 3x10,8,6 (1-2 warmup sets)
Flat bench Flies 3x8-10

Shoulders
Dbell Press: 3x8-10
Lateral raises: 3x8-10
Hammer strength Overhead press: 3x8

Triceps
Close grip Bench press: 3x8
superset Tricep extensions: 3x8
Parallel Bar dips: 3x10

Wednsday: Legs/lower back/abs

Legs
Squats: 4x12,10,8,6
Angled Leg press: 3x10,8,6
Deadlifts: 3x12-8

2 ab exersises with 15-25 reps

Friday: upper back/biceps/forearms/abs

Back
Shrugs: 3x10-8
Tbar row: 3x8-6
bent over one arm rows: 3x8
Pull ups (or pulldowns) 3x8

Biceps
Preacher curl: 3x10-8
Standing Barbell curl: 3x10-8
Concentration curls: 3x10-8

Forearms
Bbell reverse curls: 3x15-20

2 ab exercises with 10-15 reps

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Samuel
Amateur Bodybuilder
(Total posts: 41)
posted May 07, 2000 10:11 PM     Click Here to See the Profile for Samuel   Click Here to Email Samuel     Edit/Delete Message UIN: 22308067
There are so many different routines out there its ridiculous. There are some basic principals to understand, which hopefully you already know, but the rest is just preference and what works for you. Personally I like to split up my chest and shoulders. Get a partner, always go to failure, and sometimes some forced reps are good too. If you want massive shoulders I would try going a little heavier than what you outlined. Try going a little heavier in biceps too. Throw in some cheat curls to get those extra muscle fibers working, see how those feel. If you try those becareful not to exaggerate your movements, don't want to injure yourself. There is so much you can do. Research, experiment, and see what works for you.

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StevieD
Amateur Bodybuilder
(Total posts: 98)
posted May 08, 2000 06:52 AM     Click Here to See the Profile for StevieD     Edit/Delete Message
This is a bodysplit that I like. I always like to combine a big muscle with a small muscle.

Mon = Chest/bi/forearms/calves
Tue = Shoulders/traps/abs
Wed = Cardio
Thurs = Quads/hams/calves
Fri = Back/tri/abs

You'll see that I suggest doing calves and abs twice per week - this is usually the common consensus because of the type of muscle tissue in the calves and abs.

You should spend 45-60 mins on a large muscle group and do 8-10 sets. For smaller muscles (bi/tri/calves/abs) do 6-8 sets, and for traps and f/arms I would only do 3 or 4 sets.

Remember - you grow when you are not in the gym. You say you can't eat properly during school. Why not take a container full of protein shake to school and drink it at breaks. Or, if you can't afford shakes, drink a few pints of skimmed milk with some egg whites a couple of times a day (in between meals).

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FitnessChick
Pro Bodybuilder
(Total posts: 238)
posted May 08, 2000 01:34 PM     Click Here to See the Profile for FitnessChick     Edit/Delete Message
looks pretty good to me, again there are 1000
variations you can do....3 days a week training allows for plenty of rest time, and rest=growth....when i am bulking & trying to put on size i will keep the reps in most of my sets between 6-8, and will allow for longer rest time between sets....

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Steelsoldier
Amateur Bodybuilder
(Total posts: 14)
posted May 13, 2000 12:37 AM     Click Here to See the Profile for Steelsoldier   Click Here to Email Steelsoldier     Edit/Delete Message
DO not be scared to even dip down into the 4 rep range when mass is what you seek. Go no higher than 8 but make sure you are properly streched out and warmed up before moving heavy weight.

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Austin316
Amateur Bodybuilder
(Total posts: 18)
posted May 13, 2000 12:41 AM     Click Here to See the Profile for Austin316   Click Here to Email Austin316     Edit/Delete Message
Do you guys think that the max OT 12 week program would be better for packing on size and strength than the routine I posted up above

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