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2006/10/19, 10:34 PM
i am 5'8", 160,15 years old, i have about 4 years experience and about a year and a month of serious training. I started following the Freetrainers 12 week mass program and I like it but a lot of people are telling me its bad. I want to gain at least 50 more pounds of mass. Here is my routine, please help me fix it and tell me what i should reaplace,etc.
Monday- Legs
Squats- Sets:5 Reps:15,12,6,5,4
Seated Upright Leg Presses- Sets:4 Reps:14,12,10,8
Seated Calf Raises- Sets:4 Reps:20,10,10,10
Standing Calf Raises- Sets:4 Reps: 20,20,10,10
Lying Leg Curls- Sets:4 Reps:15,10,8,6
Wednesday-Shoulders and Triceps
Dumbell Presses- Sets:4 Reps:20,8,6,4
Military Presses- Sets:4 Reps:12,8,6,4
Standing Lateral Raises- Sets:4 Reps:20,14,12,10
Close-grip bench press- Sets:4 Reps:16,8,6,4
Skull Crushers- Sets:4 Reps:12,8,6,4
Thursday-Back and Biceps
Deadlifts- Sets:4 Reps:20,8,6,4
Bent over Barbell Rows- Sets:4 Reps:20,8,6,4
Standing Barbell Curl- Sets:4 Reps:12,8,6,4
Standing Dumbell Curl- Sets:4 Reps:12,8,6,4
Saturday- Chest
Incline Barbell Press- Sets:4 Reps:12,6,5,4
Flat Dumbell Presses- Sets:4 Reps:12,6,5,4
Cable Crossovers- Sets:4 Reps:12,6,5,4
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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2006/10/19, 11:38 PM
no, everybdoy contradicted each other, also, a lot of people repeated what other people said. Plus, I asked for someone to help change my routine, not comment on it. All someone has to do is substitute workouts for me. Copy and paste, watever or just tell me im doing everything wrong and use a new workout.
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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar
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