Hey guys,
I started this 10 week mass building 4 day split last week that I found on bodybuilding.com It seems like a lot but I think because I will be doing each part only once a week it will work well. I would really like to get your thoughts on it.

Monday
Bench - 10,8,8,6 Reps
Incline - 8,8,6 Reps
Decline - 8,8,6 Reps
Flys - 8,8 Reps
Pullovers - 10,10 Reps
Tricep Pushdowns - 10,8,8,6 Reps
Weighted Dips - 10, 10, 10 Reps
Bench Dips - 10,10,8 Reps
Cardio 15 minutes 2 miles

Tuesday
Chin Ups - 8,8 Reps
One Arm Rows - 8,8,8,8 Reps
Wide Grip Seated Rows - 8,8,8 Reps
Close Grip Seated Rows - 8,8,8 Reps
Pulldowns - 10,10,8 Reps
Barbell Curls - 8,8,6,6 Reps
Ez Bar Preacher Curls - 8,8,6,6 Reps
Incline Curls - 14,14 Reps
Concentration Curls - 10,10 Reps
Cardio 15 minutes 2 miles

Wednesday
Cardio - 30 minutes 3.5 miles

Thursday
Front Machine Press - 10 Reps
Incline Rear Laterals - 10 Reps
Arnold Presses - 10,10,10,10 Reps
Lying Side Laterals - 10,10 Reps
Shrugs - 10,8 Reps
Upright Rows - 10,10 Reps
Front Wrist Curl - 10,10 Reps
Back Wrist Curl - 10,10 Reps
Cardio 15 minutes 2 miles

Friday
Squats - 8,8,8 Reps
Leg Ext - 8,8,8 Reps
Leg Curls - 8,8,8 Reps
One Leg Calf Rasies - 10,10 Reps
Calf Rasies - 10, 10 Reps
Cardio 15 minutes 2 miles


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33
5' 11"
153lbs
11% bf

Simply put, thats way too much...

Aim for 3 exercises (10-12 sets) for large muscle groups (chest, back, shoulders, quads, hams) and no more than 2 exercises (6 sets) for small muscle groups (biceps, triceps, traps, calves).

The exercises you list are all solid, but the deadlift lovers will be quick to suggested it for back days. Either way, pick the exercises that work for you, rotate them weekly, and change up the rep/set routine.

For a start:

Chest/Tris
Flat Bench
Pullovers
Cable Crossovers
Tricep Extensions

Back/Biceps
Deadlift
Lat Pulldowns
Cable Rows
Dumbbell Curls

Shoulders/Traps
Military/Dumbbell Press
Shrugs
Delt Extensions (Front and Side)

Legs
Squats
Leg Extensions
Leg Curls
Leg Press (Burnout)
Calf Raises

Unless you're on drugs, you'll crash and burn in no time-that's way to much.

Far too much repetition of exercises working the same body parts, eg. Tuesday you have one arm rows, then close grip seated rows, then wide grip seated rows, waste of time, do one of these exercises only for 3-5 sets.


You should also fit deadlifts in there.

You should also fit deadlifts in there.

+1 for the deadlifts...

Thanks guys.
I will rework it and lose some of the exercises. So, is there really no benifit in working the muscles that hard?
I'll add Deads in there as well.

Simply put, thats way too much...

Aim for 3 exercises (10-12 sets) for large muscle groups (chest, back, shoulders, quads, hams) and no more than 2 exercises (6 sets) for small muscle groups (biceps, triceps, traps, calves).

The exercises you list are all solid, but the deadlift lovers will be quick to suggested it for back days. Either way, pick the exercises that work for you, rotate them weekly, and change up the rep/set routine.

For a start:

Chest/Tris
Flat Bench
Pullovers
Cable Crossovers
Tricep Extensions

Back/Biceps
Deadlift
Lat Pulldowns
Cable Rows
Dumbbell Curls

Shoulders/Traps
Military/Dumbbell Press
Shrugs
Delt Extensions (Front and Side)

Legs
Squats
Leg Extensions
Leg Curls
Leg Press (Burnout)
Calf Raises

i'm liking all of this except for legs, in fact i like it so much i'm considering it over my planned work out. :tucool:

I don't have a problem with the volume, but the programming is the typical ADD/ADHD I see in gyms where people feel the need to do 1-2 sets of 5 different exercises...

Monday: Anyone feeling that a chest workout is not complete unless you do sets of flat, incline, and decline needs a reality check. In my entire life in gyms, I have yet to see a single individual who I say, nice chest, but needs more lower pec work. It is either lagging upper chest area or lagging chest period. Do flat or decline, doing both in one workout is pointless. Triceps - weighted dips are your moneymaker, why do them after pushdowns? Why do bench dips after weighted dips? Is there really some great difference between those exercises that justifies throwing them together, or do you just enjoy stacking plates on your junk?

Tuesday: Back ADD day. 5 exercises, but you are essentially pulling in 2 planes - vertical or horizontal. Heavy deadlifts, pull in the 2 planes, cram it all into 3 exercises. Curls - crap. Disproportionate to tricep work. 4 bicep exercises is overkill - you're bending your elbow against a load, doing it in 4 different postures is not really groundbreaking. POF aside, there are really 2 varieties of biceps exercises - fixed wrist (barbell), and supinating (dumbbell).

Thursday: Why the fuck do one set of an exercise* and move on? Pointless. Press - laterals if you want - rear delt/rotator work.
Wrists (and calves) aren't going to see results from 4 sets once a week. All well and good if this is just accessory work, but I wouldn't expect any great results.

Friday: If you can run 2 miles in 15 minutes after your leg workout, you have not done a leg workout - especially if you are supposedly in a "mass-building" phase.

Nova's suggestions are fine, but I would advise taking a long hard look at your current state before using a split for a mass-building phase - beginners tend to see better results with a full-body or twice a week split than a once a week split. Just my observation.

(*ETA: One set of an exercise may be fine if we are talking heavy breathing squats or Zen-type "extended sets" of deadlifts or squats. Anything with the word "machine" in it tends to be excluded.)

Oops, those were actually supposed to be 3 sets of 10 and not just one set, but I see your point. I'm a noob so I appreciate your input very much. I probably shouldn’t have just downloaded a plan and started it without asking for help first. I’m reworking it and will post for more advice.

Thanks