Routine opinions/tips Needed

G

GianG

0
Before anything, I am 5'8 140 lbs on a workout routine to gain mass. About 5 months ago I weighed 115 lbs and since then I went on the following workout to add some lbs to me(consuming at least 3 servings of 20g Whey protein a day and trying to eat more healthy foods daily)

Monday - Chest and Triceps

Bench Press
Warm Up: 1x6 - 135lbs
2nd Set: 2x5 - 145 lbs
Failure Set: 1x as many 165 lbs

Dumbbell Flies
2x10 - 20 lbs
2x8 - 30 lbs
1x6 35 lbs
1x as many - 40 lbs

Tricep Pulldown Machine
1x10 - 20 lbs
1x8 - 25 lbs
1x as many 30 lbs

Wednesday - Back and Bicep

(help here needed on which to do first, back workout or bicep)

Standing Dumbbell Curls
1x15 - 15 lbs
1x10 - 25 lbs
1x as many - 35 lbs

Dumbbell Concentration Curls
1x10 - 15 lbs right arm
1x10 - 15 lbs left arm
1x10 - 25 lbs right arm
1x10 - 25 lbs left arm
1x as many - 30 lbs right arm
1x as many - 30 lbs left arm

Standing Barbell Curls
1x8 - 35lb bar
1x as many - 40 lb bar

Preacher Curls
Last bicep exercise , as many reps as I can pushing 2 sets of 10-15 lbs

Seated Row Machine
2x6 - 80 lbs
1x8 - 90 lbs
1x as many - 95-100 lbs

Dumbbell rows
1x10 - 20 lbs
1x10 - 30 lbs
2x8 - 35 lbs or failure/until I start pushing shoulder too high up losing form

Friday - Legs and Shoulders

Squats
1x10 - 135 lbs warmup
2x6 - 165 lbs
1x as many until failure - 195 lbs

Shoulder Presses
1x10 - 55 lbs
1x8 - 65 lbs
1x as many - 75 lbs

After each workout I drink a 20g whey protein shake.

What I want to improve is this:

I want to gain more mass, but focusing on my back( I have a weak back and I want a stronger lower and upper back, so I don't know how to move with my plan other than incorporating deadlifts into my workout). I also would like bigger, thicker shoulders and not sure if I should keep going with shoulder presses(they give me a good shoulder workout along with some dips I throw in here and there on chest days)

I would like all your opinions and tips regarding my plan. Remember it is something for me to gain mass/weight on, not about looking cut or anything. I run 2-4 miles every tuesday and thursday to keep up my cardio(because once I reach my desired weight of 160~ I plan to cut and do pure calisthenics for strength endurance.)

Thanks and hope to hear from you soon!
 
You would benefit more from a Full body workout routine 3x a week. This routine has to consist of some big compound movements, such as:

Squats
Deadlifts
bench press
bent over row
military press
pull ups or lat pulldowns

Those are the things that you need to put on some good muscle. if you have any other qustions, ask them.
 
Excellent advice, soccergod. Although it may not seem like much, GianG, you will be wiped out at the end of the workout and see much better gains than if you were to have an unbalanced workout like that.
 
I don't doubt the people here, because I know that you guys know your stuff. If I were to switch to a full body routine 3x a week, is there any specific order I should do the compound movements in?
 
How many chin-ups can you do?

Before you start taking up the squat rack to do curls, work on your pull-ups and chin-ups.
 
Cynic said:
How many chin-ups can you do?

Before you start taking up the squat rack to do curls, work on your pull-ups and chin-ups.
Click to expand...

I don't really work on body-weight type exercises that often, but I can do maybe 3x4 dead-hang pull-ups.

Sorry, I don't understand the second part of your post; "Before you start taking up the squat rack to do curls,"
 
ok Bicep curls are isolation, in a full body routine you dont even need to put them because you are doing so many BIG excercises that target your biceps and triceps. Such as pull ups/lat pulldows, bent over row, deadlifts. Which all should be in your full body routine.
I put bicep curls at the end of my workout if I feel like doing them, but i feel that triceps are more important so i always do Weighted Dips. They are hard.

As for the order, i like to do this:

squats
bench press
deadlifts
lat pulldows/pullups
bent over row
military press/ shoulder press

Thats a good order. try it.
thanks
 
soccergod said:
ok Bicep curls are isolation, in a full body routine you dont even need to put them because you are doing so many BIG excercises that target your biceps and triceps. Such as pull ups/lat pulldows, bent over row, deadlifts. Which all should be in your full body routine.
I put bicep curls at the end of my workout if I feel like doing them, but i feel that triceps are more important so i always do Weighted Dips. They are hard.

As for the order, i like to do this:

squats
bench press
deadlifts
lat pulldows/pullups
bent over row
military press/ shoulder press

Thats a good order. try it.
thanks
Click to expand...

Okay. I will give that a try. Thanks!

tonymcclellan said:
Sorry I meant "NO" need to curl at this point.
Click to expand...

Okay. :)
 
I've been on this workout for the last few weeks;

Mon/Wed/Fri

Squat
Deadlift
Bench Press
Bent Over Dumbbell Rows
Shoulder Presses


The results are very good in my opinion; every week the weight I can push is increasing and I am gaining mass/weight daily. At my time of the post I weighed 138~ and now I'm nearing 150 lbs. Thanks guys!~

(should I be starting to incorportate more exercises or is that enough for now?)
 
good to hear you're making progress. Just remeber, even if you're gaining weight fast, doesnt mean its all muscle!
 
GianG said:
I've been on this workout for the last few weeks;

Mon/Wed/Fri

Squat
Deadlift
Bench Press
Bent Over Dumbbell Rows
Shoulder Presses


The results are very good in my opinion; every week the weight I can push is increasing and I am gaining mass/weight daily. At my time of the post I weighed 138~ and now I'm nearing 150 lbs. Thanks guys!~

(should I be starting to incorportate more exercises or is that enough for now?)
Click to expand...


12lbs in two weeks? I would move to barbell rows and add pullups.
 
tonymcclellan said:
12lbs in two weeks? I would move to barbell rows and add pullups.
Click to expand...

What I notice is that I'm gaining mass in my shoulder/trap area and my lats and lower back(I've never worked back in my life before) and I can feel the new mass when leaning on a chair sitting down, it feels quite nice.

Barbell rows; how different is it than dumbbell rows?

It'll take me a little bit to add pull-ups to a good set/rep range because of the new mass but I'll try to add pull-ups into my routine.

edit: forgot to say that I'm also on creatine, so a few of my lb gainage is probably water-weight.
 
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I would say that you are on the right track with limiting your body parts throughout the week. I only do one body part so that I can achieve ultimate failure on my lifts. I always feel like if I could do another body part following a workout, say first chest then tri's, then I haven't burned myself out enough.

You are going for mass right? Dude, up your weights. Mass will not be built with 20 - 30 lb weights. It doesn't matter what anyone says. Get a minimum of 5 reps with the higher weight and you'll see results much faster! With that said, your protein intake and the right amount of rest is crucial!!

Good luck bro... stick with it.
 
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