Review my routine

C

Champr23

0
Here is my workout. Im trying to build mass. Im 18 and weigh 140. I need to get to at least 150. Should I add or drop anything? and im resting 2 mins between sets to help build mass. Seems to be working alot better than 3x10 @ lower weights. I am going to start taking muscle milk. Cause you guys seem to love it. Pros drop in some info!


Workout
Warmup 5 mins cardio
5 mins stretching
Monday
Leg sled- 4x6 2mins rest. 220lbs.
Calf raises- 4x10 2mins rest. 90lbs.
Leg Curls- 3x6 2mins rest.
Free Squat- 1x8 45lbs.
Wednesday
Bench press- 4x6 2mins rest. 100lbs.
One arm row's- 4x6 2 mins rest. 50lbs.
Two arm row's- 4x6 2 mins rest. 80lbs.
Lat Pulldown- 3x6 2mins rest. 80lbs.
Abs- Doggy, bicycle, leg raises
Friday
Db Curls- 4x6 2mins rest. 30-35lbs.(each)
Weighted Dips- 4x6 2mins rest. 25lb plate.
Shoulder Raises- 4x6 2mins rest. 20lbs. (each)
Weighted Crunches- 2x25 2 mins rest. 10lb plate.
(low back work limited purposely)
 
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I hurt my low back. Not seriously but it aches me alot. I tend to reaggrivate it when i don't pay much attention to it.
No Squats because my back. Im working up overtime. Going easy for now.
No military presses because I used to have upright rows and other stuff that hit the shoulders enough. Just never added it back. How good are miltary presses? Plus, im not really concerned about shoulder mass and upper back.
Although i was thinking of adding shrugs.
 
Well by upper back I just mean like traps. I already do two arm rows and one arm rows. Shoulder mass just don't see anything great about it. Plus, im already hitting shoulders with raises, rows, and bench press. Basically, im looking to add mass all around and that is just not a top prioriety. I suppose I could add miltary press thats why im asking :).
Ricky
 
Workout
Warmup 5 mins cardio
5 mins stretching

Monday
Leg sled- 4x6 2mins rest. 220lbs.
Calf raises- 4x6 2mins rest. 90lbs.
Leg Curls- 4x6 2mins rest.
Free Squat- 1x10 45lbs.(gradually adding)

Wednesday
Bench press- 4x6 2mins rest. 100lbs.
One arm row's- 4x6 2 mins rest. 50lbs.
Two arm row's- 4x6 2 mins rest. 80lbs.
Lat Pulldown- 3x6 2mins rest. 80lbs.

Friday
Db Curls- 4x6 2mins rest. 30.(each)
Weighted Dips- 4x6 2mins rest. 25lb plate.
Tricep Extensions- 4x6 2 mins rest. 40lbs.
Miltary press- 4x6 2mins rest. 65lbs.
Weighted Crunches- 2x25 2 mins rest. 10lb plate.

Updated.
 
I'd change the order of movements. Are you doing dips with an incline tilt forward? I'd either do a two arm or one arm row (not both) and add one more movement for chest.
 
Side note: Stay away from military press until your back is feeling pain free and strong. You can seriously damage your spine if your stabilizers are weak and/or imbalanced.
 
In a dramatic turn of events, im going to try a new routine.

Monday/Wednesday- back/legs/biceps
4-2-2 Tempo
Leg sled- 3x10 2mins rest. 200lbs.
Calf raises- 3x10 2mins rest. 90lbs.
Db Curls- 3x10 2mins rest. 25lbs. (each)
One arm row's- 3x10 2 mins rest. 40lbs.
Lat Pulldown- 3x10 2mins rest. 70lbs.

Free Squat- 2x10 45lbs. (gradually adding)
Deadlifts- (eventually adding)


Tuesday/Friday- chest/shoulders/triceps
4-2-2 Tempo
Db press- 3x10 2mins rest. 50lbs. (total)
Incline Db press- 3x10 2mins rest. 50lbs. (total)
Weighted Dips- 3x10 2mins rest. 25lb plate.
Barbell Tricep Extensions- 3x10 2 mins rest. 35lbs.
or Close Grip Bench- 3x10 2 mins rest. 55lbs.

Miltary press- 1x10 65lbs. (just starting)
Shrugs- 1x10 40lbs.(each) (just starting)


I added a chest movement. Now im hitting muscles 2x a week as opposed to one.

Evo- What order would you change to?
For dips, im setting 2 benchs right across from each other with a 6 inch gap. Placing a 25lb plate on my lap. I am dipping until my shoulders feel moderate tension.

Miltary press- I'll be fine b.c. what your talking ab is with heavy weights.
 
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Squats worked out well today. I had a nuetral spine. Normally I would arch my low back because it is said to do that. 50lbs felt actually solid, not like I was going to break. Today, was a break through of my weight lifting career b.c. my pelvic tilt was fixed.
Just an update gotta go have a protein shake nOoW!
 
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