Striker

hey guys i finally got a gym membership and want to make a new routine considering i have a lot more options for workouts now

i can pretty much do anything since they have every machine so please help me make a perfect one

strawser9

...
we need more than that
days?
goals?
abilities?

Striker

5 days a week
just improve my overall better but i need more mass

this is what ive did so far

back / biceps
Assisted Pullups 5 sets
Lat Pull Downs 4 Sets
Cable Rows 5 Sets
BB Curls 5 Sets
Diff type of Lat Pulldowns 4 sets

chest / triceps
db bench press 4 sets
bb bench press 4 sets
db flyes 4 sets
tricep rope extension 5 sets
butterflyes 4 sets
tricep machine pushdown 4 sets
dips 4 sets
assisted dips 3 sets
20 min on bike

Critical Mass

I like the assisted pull ups. I've never been a fan of lat pull downs for people at your stage in the game and at your weight. I had a friend named Derrin who had mean lats and counseled me when I was young to stick with pull ups. I like the cable rows, and would suggest deadlifts, bent over barbell rows and 1 arm dumbell rows. Your back can handle a lot of volume so dont shortchange yourself.

I like barbell curls and hammer curls for full bicep, bracchialis, and forearm development. Dont do barbell and dumbell bench presses in the same workout. You would serve yourself better by alternating them in different workout sessions. I like the flies. At your stage in the game, I wouldn't mess with ropes. Do dips, close grip bench presses and lying tricep extentions. Let those be your tricep mass builders.


Of course, don't forget your legs. Building your legs and back will pack on the weight. Leg day may look like:

Barbell Lunges
Squats
Leg Press
Leg Curls

Also, don't neglect your shoulders. Military press, dumbell lateral raise, front raise, upright rows, shrugs.... you know... the basics.

Striker

yeah im not forgeting shoulders or legs its just ive only went 2 days so far the next day i go is my leg/shoulder day.

sdb

pretty thorough advice.

Striker

hah i was supposed to do legs and shoulders today but i can barly lift my arms to wash my hair so im going to take today off and just hit it tomorrow.


and after the hardwork at the gym im going to the horse races to hopefully win some money

Critical Mass

send andy some of that money so he can buy some cheap ass protein.

Striker

lmao why dont he just get a job?

my job is pretty good actually i work in the produce department of a grocery store so i snack on fruits and veggies all day..they also have these awesome shakes with 19g of whey protein in it so i take those all the time