My Off-Season Mass routine

[luka5]

Monday

Incline Dumbbell
3-4 sets, 6-8 reps
Incline Flyes
3-4 sets, 10-12 reps
Weighted Dips
3-4 sets, 6-8 reps
Cable Crossovers
3-4 sets, 10-12 reps

Tuesday

Deadlifts
3 sets, 6 reps
Wide grip pullups
3-4 sets, max reps
Low Cable Rows
3-4 sets, 10-12 reps
Lat Pulldowns
3-4 sets, 10-12 reps
EZ curls
3-4 sets, 8 reps
Hammer curls
3-4 sets, 8 reps

Thursday

Squats
4 sets, 6-8 reps
Leg extensions
4 sets with a "static hold" at the end of each set, 10 reps
Leg curls
3 sets, 8-10 reps
Standing Calf Raises
4 sets, 10-12 reps
Donkey Calf Raises
4 sets, 12-15 reps
Walking Dumbbell Lunges
3 lengths of corridor

Friday

Overhead Press
3-4 sets, 6-8 reps
Side/rear laterals
3-4 sets, 10 reps per set done in superset style
Shrugs
3-4 sets, 6-8 reps
Close grip press
3-4 sets 6-8 reps
Lying EZ extensions
3-4 sets 8 reps


Is it solid?

[luka5]

uppp

[mastover]

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With all due respect, you are all over the place with training and have not established any sort of consistency with workouts and progression.

You are also not addressing the nutrition question. There are zillions of training routines out there, but if the diet does not support the training you will be spinning around in circles. Intensity of effort, combined with progression with reps, and/or poundages used every 1-3 weeks, will help you with your goals. But... there is no workout that's going to help you with off-season goals unless your nutrition is in order.

What do you mean by "Off Season"? Are you a sports athlete competing in a certain sport? Or are you a bodybuilding competitor??