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My Off-Season Mass routine

Discussion in 'Weight Training/Bulking' started by luka5, Jun 22, 2012.

  1. luka5

    luka5 Member

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    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?
     
    #1 luka5, Jun 22, 2012
    Last edited: Jun 25, 2012
  2. luka5

    luka5 Member

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  3. mastover

    mastover Well-Known Member

    Joined:
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    http://forums.johnstonefitness.com/showthread.php?p=882415#post882415

    http://forums.johnstonefitness.com/showthread.php?p=883896#post883896

    http://forums.johnstonefitness.com/showthread.php?p=875389#post875389

    http://forums.johnstonefitness.com/showthread.php?p=882415#post882415

    http://forums.johnstonefitness.com/showthread.php?t=52587

    http://forums.johnstonefitness.com/showthread.php?p=870557#post870557


    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??
     

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