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Topic: Need help with program!

ethertek
Amateur Bodybuilder
(Total posts: 30)

posted June 16, 2000 11:51 PM

Ok, I'm 16 and my schedule is finally not busy anymore becaue school is almost done. Anyways, I'm looking to put some serious mass on during summer holidays. For this, I want to design a new training program. I know I have to do basic compound movements and all that and lift real havy with 6-8 reps ect... but I want to know for my age what would be an ideal number of sets to do for different exercises. I would appreciate any other tips or excercises that would help me out.
Oh ya, and I don't wanna get in to fine tuning....I just want lots of real hard muscle in september and I want to concentrate on delts, chest, and lats.

Please help!!

BTW...I work out at home so I don't have access to any machines....I don't like em anyways.

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MrMuscle
Pro Bodybuilder
(Total posts: 786)

posted June 17, 2000 03:18 AM

hmm, damn man...you surely do know to make work for a poor guy dont you. Now lets see, a free weight, mass program. Hell, this is gonna take me all morning, so with no further to do, i present to you, the modified Yates mass program:

Day1:
CHEST:
Inline barbell presses: 3 sets 12,8,6 reps
Flat Dumbbell Presses: 3 sets 12,8,6 reps
Incline Flyes:3 sets 12,8,6 reps
BICEPS:
Seated Incline dumbbel curls: 3 sets 12,8,6 reps
Barbell Curls: 3 sets 12,8,6 reps

Day2:
QUADS:
Squats: 3 sets 12,8,6 reps
Front Squats: 3 sets 12,8,6 reps
Lunges: 3 sets 12,8,6 reps
HAMSTRINGS:
Stifflegged deadlifts: 3 sets 12,8,6 reps
Old fashion barbell hack squat: 3 sets 12,8,6 reps
CALVES:
Seated barbell calf raise: 3 sets 12,8,6 reps
Donkey calf raise or singel leg dumbbell calf raise: 3 sets 12,8,6 reps

Day3:
30 minutes cardio + abs

Day4:
DELTOIDS:
Seated Dumbbell presses: 3 sets 12,8,6 reps
Seated dumbbell side rasies: 3 sets 12,8,6 reps
TRAPEZIUS:
Dumbell shrugs: 3 sets 12,8,6 reps
Upright barbell rows: 3 sets 12,8,6 reps
TRICEPS:
French Press: 3 sets 12,8,6 reps
Dumbbell kickbacks: 3 sets 12,8,6 reps

Day5:
BACK:
Chins: 3 sets 12,8,6 reps
Barbell rows: 3 sets 12,8,6 reps
Dumbbell rows: 3 sets 12,8,6 reps
Rear deltoids:
Bent over dumbbell laterals: 3 sets 12,8,6 reps
LOWER BACK:
Deadlifts: 3 sets 12,8,6 reps

Day6:
cardio + abs

thats it man...what do you think...tough enough for ya???

let me hear what ya think....

------------------
"Pain, is only weakness leaving your body"

"...damn you for not giving my TEST" - Metallica

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