Group: Experienced Exercise

Created: 2012/01/01, Members: 50, Messages: 19484

For intermediate and advanced individuals. Share and learn how to take your fitness to the next level!

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MASS WORKOUT???

ravster
ravster
Posts: 2
Joined: 2009/11/30
United Kingdom
2009/11/30, 07:15 PM
new to this website... i am looking for a new workout or perhaps tweaks to my existing workout...

MONDAY(AM)=
dumbell pull over + pull up(pre-exhaust superset) X3
dumbell shrug + Upper Back seated row(pre-exhaust) X3
pull down + bent over row(pre-exhaust) X3

MONDAY(PM)=
Dumbell Flys + Benchpress(pre-exhaust) X3
dumbell flys + dumbell Press(No-Rest) X3
Dumbell Flys + Benchpress(pre-exhaust) X3

TUESDAY= Rest
WENESDAY= Rest

THURSDAY(AM)=
Deadlifts X4
stiff-legged deadlifts X3
Weighted Hyperextensions X3
Seated Row X3

THURSDAY(PM)=
Weighted Bicycle Kick (1-minute ON, 1-Min Rest) X4
Weighted crunch X3
WEighted crunch with legs off floor X3

FRIDAY(AM)=
Squats X4
Leg extension + Lunges (pre-exhaust) X3
Hamstring curl + Leg press (pre-exhaust) X3

FRIDAY(PM)=
Dumbell Front raise + Military Press (pre-exhaust) X3
Lateral Raise + Dumbell Raise (pre-exhaust) X3
bent over raise + Rear delt Row (pre-exhaust) X3

SATURDAY= REST
SUNDAY=REST

50, 40, 10 split between carbs, protein and fat in terms of my diet.

am willing to add maybe a day more exercise, the main aim is a schedule which will fit all the muscles exercised in my existing workout into a newer one, hopefully without having to do the AM-PM split as i am doing now. any advice welcome, thanks in advance.
ravster
ravster
Posts: 2
Joined: 2009/11/30
United Kingdom
2009/11/30, 07:17 PM
sorry forgot to add a 10 min warm up and cool down on the eliptical and 10 mins of stretching before and after i workout. thanks again