For the past month i have decided to change my weight training exercises which mainly focuses on upper body to a full body workout. I usually perform this once every other day for about 1 hour and 20 mins. I am mainly trying to go for mass as i have read on other threads that it requires reps around 8-12, i do not perform explosive reps, more like smooth control rep, but which do you think is better for gaining mass?
My routine :
***For most i perform 4 sets of 12 reps and for each a warm up at 60% of weight unless otherwiese
1. Close Grip Dumbbell Bench Press
2. Alternate Incline Dumbbell Curl
3. Barbell Squats ( Recently switched from Deadlifts to squats, i felt the effect from it was greater.
4. Barbell Bench Press (4 sets of 10)
5. clean and jerk (im not so sure if thats the official name of it) (4 sets of 7-8)
6. Crunches ( 2 sets of 75 then 1 set of 50)
Also i would like to ask if anyone knows of very good exercises that targets the lower abs the most. Let me know if anything should be changed or added to my workout.
My routine :
***For most i perform 4 sets of 12 reps and for each a warm up at 60% of weight unless otherwiese
1. Close Grip Dumbbell Bench Press
2. Alternate Incline Dumbbell Curl
3. Barbell Squats ( Recently switched from Deadlifts to squats, i felt the effect from it was greater.
4. Barbell Bench Press (4 sets of 10)
5. clean and jerk (im not so sure if thats the official name of it) (4 sets of 7-8)
6. Crunches ( 2 sets of 75 then 1 set of 50)
Also i would like to ask if anyone knows of very good exercises that targets the lower abs the most. Let me know if anything should be changed or added to my workout.