... so here's my current workout routine .. flame away .. what can I do to improve my muscle mass? I don't really give a crap about definition right now, I just want mass in the right places and strength.
Here's how a typical week goes for me lately,
Spoiler!
Monday
Squats (6 sets, increasing by 10lbs each set), 8 reps each
Floor Press (for chest, on the smith machine) (1 warmup, 4 heavy sets)
Leg Press (5 sets, 4 with both legs, one set with just one leg each)
Bench press 3-4 sets of 6-8 reps
I want to add lunges in here, because lately my leg workouts SUCK! No soreness whatsoever
Tuesday
Machine Military press (3 high rep, low weight reps to get my blood flow + heart rate going)
Military Press (5 sets total of 6-8 reps, 1 light warm up, increase by 5-10 lbs each set to my max)
Side + Front raises - 3 sets, 10 reps each, super setted with each other
Rear shoulder flies - 4 sets of 10-12 reps
Dumbbell Shrugs OR Machine Shrugs - 4 sets of 10-20 reps
Barbell shrugs - 4 sets of 10-12 reps
(I shrug a lot but my traps have been annoying me, so hitting them a lot has shown me results)
Wednesday
OFF/recover
Thursday
Close grip or wide grip pulldowns (change each week) - 4 sets
Close grip rows to belly OR wide grip rows to upper chest - 4 sets
Yates rows - 4 sets (6-8 reps each)
Kroc Rows (Dumbbell rows) - 4 sets (first 2 high rep, last 2 high weight low rep)
Dead lift (usually do 5 sets of 6-8 reps + warmup, increasing weight by 10-15 lbs each time to my max)
Friday
Dumbbell Flat Chest Press (4 sets, 1 warmup, 6-8 reps)
Dumbbell Incline Chest press (4 sets, 1 warmup, 6-8 reps)
Smith Incline Benchpress (3 sets 6-8 reps)
Regular Benchpress (4 sets 6-8 reps)
Tricep pushdowns on the pulleys with the rope (4 sets, 1 warmup)
Overhead Tricep extension with pulleys and rope (4 sets)
Machine Dips (4 sets, 6-8 reps)
Chest Flies on pulleys (8 reps each, 4 sets)
Critique me please, what should I add/what should I keep? Also thinking of going back to doing legs on the smith machine as I find its much easier to go heavy and keep my balance on smith, I've been struggling with the regular barbells.