Gym program

Hi guys,

Hope everyone is doing good. Who here is willing to share a good, effective gym routine with me please? I go to gym monday, tuesday, thursday and friday. My goals are to add as much mass and muscle as possible.

I know you guys have heard this question a lot and will most probably tell me to go and do research but by the looks of things, the guys here are doing very well so I hope one of you guys are willing to help me please.

Thanks

k ya, go research.

Monday - back & tris
Tuesday - quads & hams

Thursday- Chest & bis
Fidays- Shoulers & calves

3-5 exercises per muscle 3 sets, 6-8 reps, go heavy and comound. Eat.

CHAPEL wrote: k ya, go research.

Monday - back & tris
Tuesday - quads & hams

Thursday- Chest & bis
Fidays- Shoulers & calves

3-5 exercises per muscle 3 sets, 6-8 reps, go heavy and comound. Eat.

Thanks. If you have time, could you tell me what the best excercise are for ex. Back, tris etc. If you don't mind please. I want to get this gym thing right.

haha sure.. For back i do:

3xfailure wide grip pull ups
5x5 heavy dead lifts
3x6 barbell rows heavy
3x6 seated machine rows
3x6 low row
3x8 t bars.

(work out is great for me, my favourite day of the week and has really helped my back grow)

Back is my only set workout really, the rest is instinctive or changes regularly so will just give you some examples:

Tris:

Cable pushdowns 3x6
bench dips with plates 4x10
skull crushers 3x6-8
kick backs 3x12-8-8

Quads:

Squats 5x5 heavy and low
front squats narrow stance 3x6
leg press 3x8
extentsions 3x8
curls 3x8
stiff leg deads 3x6

Chest:

Incline DB press 3x6
Flat DB press 3x6
Incline Barbell 3x6
flat flys 3x12-8-8

Bis:

Barbell curls 3x6
EZ bar preacher curls 3x6
DB curls 3x6
hammers 3x6

Shoulders:

DB Lateral raises 3x10-8-8
DB frontal raises 3x10-8-8
DB rear raises 3x10-8-8
Military press 3x6

Calves:

standing extensions 5x till failure
donkey machine 5x failure
seated 3x10

Forgot traps:

Barbell shrugs 3x10
DB shrugs 3x10
rear Barbell shrugs 3x6



PS- sorry i put all low reps! should have made them 6-12reps (muscle gain) i just love my max-ot haha

Thanks a lot man, I really appreciate it. Will start with it on monday.

dont forget training is a very personal thing, so tweak what you want how you want. Add in things and take things out until you get where you are comfortable, then stick to it for 6-8 weeks and switch it up to prevent your gains from stagnating for a few weeks then go back to your normal programme

Chapel is right, your training routine is very personal.

Half the stuff Chapel does I wouldn't put in my program and I'm sure if I detailed mine it would be vice versa.

Seriously Mike80 do some research,

Personally I would build a program around Squats, Deadlifts, Chins/Pull Ups, Military Press & Bench press - these should be your main exercises IMO and everything else works as an assistance exercise.

I would also recommend you research how these lifts are performed - TNation, Elite FTS all have great tutorial videos, alternatively seek out a Personal Trainer and pay to be taught properly (although it's hard to find a trainer who really knows those lifts)

DC EVO