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new workout ok?

keencuedess Posts: 40 Joined: 2004/04/04	2004/12/15, 03:42 PM Hi i'll be starting this today if everything looks ok. Sunday 12,6,5,4 bench press 12,6,5,4 dumbell bench press 12,8,6,4 hammer curl 12,8,6,4 standing barbell curl Monday 20,8,6,4 deadlifts 20,8,6,4 bentover barbell row Wednesday 15,12,6,5,4 squats 20,10,10,10 calf raises Friday 20,8,6,4 dumbell press or 10,10,12,15 shrugs 20,14,12,10 lateral raises or 12,8,6,4 military presses 12,8,6,4 lying tricep extensions 16,8,6,4 closegrip bench presses PS: My legs and back are my weak points.
Carivan Posts: 8,542 Joined: 2002/01/20	2004/12/15, 06:06 PM As per your profile, you will not gain muscle mass from this. Also, if your back and legs are your weak points, be careful with all the reps. I realize your first set is warm ups but be cautious here. What about abdominal exercises? They will help with support. -------------- If you can dream it, if you can imagine it, then you can be it, you can do it. If it is meaningful enough, and you commit the energy of your passion, you will. Ivan carivan@freetrainers.com Montreal Canada
keencuedess Posts: 40 Joined: 2004/04/04	2004/12/15, 06:54 PM thanx for the quick reply, Why wont I gain muscle mass from this routine? I took most of the set/rep numbers from the FT mass program. As for abs, I do weighted crunches,and side and regular leg raises with a 2 day break inbetween.
kakaroto Posts: 893 Joined: 2002/05/09	2004/12/15, 06:55 PM i also think that maybe you are not making the amount of exercises needed to muscle developement or at least for more tone up: 2 excercises for chest, 1 for legs, 1 for back... if i am not mistaken. i will suggest you to make at least 3 for those big muscle groups, and decrease alil´ bit the reps. lets see what what happends from there...
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/12/15, 07:03 PM fo rmax strength and mass gains.....12-6 is suffecient...........however like kakaroto said, you ned more excercises per body part. I'm not even warmed up with one excercise lol........ Do no more than 20 total sets per largs, and 16 for small. example bench 12 10 8 6 6 (5) incline press 8 6 6 6 6 (5) decline flys 8 8 8 8 (4) cable cross overs 10 10 10 10 (4) (18 total sets) -------------- The following, has not be approved by the FDA or FT, it was not meant to diagnose,treat,or prevent any diease(s) Please consult a moderator or doctor before using any of the suggestions or comments.