better workout routine type for strength/slight mass building?!
Question: Better workout routine type for strength/slight mass building?
I need someone to help push me into the right direction when it comes to planning workouts, i want to gain good lean muscle and also gain strength as i do so. i have 2 workout types here that i intended to do for monday, but i dont know which one would be better, im not an expert when it comes to planning a workout, so im going to copy and paste both workouts and let people help me decide which would be best *these are intended for my back and shoulder day*
workout 1.
Monday - Back/shoulder
pushups - 20 rep
bench - 140lbs - 5 rep
shoulder shrugs - 30lb - 20 rep
bench - 140lbs - 5 rep
machine pull - 10 rep
pushups - 20 rep
dumbbell shoulder lifts - 30lb - 5 reps each arm
shoulder shrugs - 30lb - 20 rep
barbell rows - 60lb - 10 rep
bench - 140lbs - 5 rep
machine pull - 10 rep
bench dumbbell pulls - 30lb - 15 rep each arm
push ups - 20 rep
sit ups - 50 rep
dumbbell salutes - 20lb - 5 rep each arm
barbell rows - 60lb - 10 rep
dumbbell shoulder lifts - 20lb - 10 rep
shoulder shrugs - 30lb - 20 rep
bench - 115lb - 10 rep
machine pull - 5 rep
shoulder shrugs - 30lb - 15 rep
bench dumbbell pulls - 30lb - 15 rep each arm
*dumbbell shoulder lifts is where i lift the dumbbell above my head, straight up*
workout 2
Monday - Back/shoulder
bench press - 4 set
140lb - 5 rep
135lb - 5 rep
130lb - 5 rep
120lb - 5 rep
machine pull - 4 set
10 rep
10 rep
10 rep
10 rep
barbell rows - 3 set
60lb - 10 rep
60lb - 10 rep
60lb - 10 rep
pushups - 3 set
20 rep
15 rep
10 rep
bench dumbbell pulls - 3 set
30lb - 15 rep
30lb - 15 rep
20lb - 15 rep
Shoulder Shrugs - 3 set
30lb - 20 rep
30lb - 15 rep
30lb - 10 rep
*machine pull is where i pull the bar attached to the bench machine xD didnt know exactly what it was called, and dumbbell bench pull is where i lean on the bench and pull the dumbbell upwords. i would also throw in some pushups in the 2nd workout eventually*
*i guess all in all what i would like to know, is it better to bassically freelance the workout with spreading each thing out, or to bulk each thing into its own set? *
Thank you
workout 1.
Monday - Back/shoulder
pushups - 20 rep
bench - 140lbs - 5 rep
shoulder shrugs - 30lb - 20 rep
bench - 140lbs - 5 rep
machine pull - 10 rep
pushups - 20 rep
dumbbell shoulder lifts - 30lb - 5 reps each arm
shoulder shrugs - 30lb - 20 rep
barbell rows - 60lb - 10 rep
bench - 140lbs - 5 rep
machine pull - 10 rep
bench dumbbell pulls - 30lb - 15 rep each arm
push ups - 20 rep
sit ups - 50 rep
dumbbell salutes - 20lb - 5 rep each arm
barbell rows - 60lb - 10 rep
dumbbell shoulder lifts - 20lb - 10 rep
shoulder shrugs - 30lb - 20 rep
bench - 115lb - 10 rep
machine pull - 5 rep
shoulder shrugs - 30lb - 15 rep
bench dumbbell pulls - 30lb - 15 rep each arm
*dumbbell shoulder lifts is where i lift the dumbbell above my head, straight up*
workout 2
Monday - Back/shoulder
bench press - 4 set
140lb - 5 rep
135lb - 5 rep
130lb - 5 rep
120lb - 5 rep
machine pull - 4 set
10 rep
10 rep
10 rep
10 rep
barbell rows - 3 set
60lb - 10 rep
60lb - 10 rep
60lb - 10 rep
pushups - 3 set
20 rep
15 rep
10 rep
bench dumbbell pulls - 3 set
30lb - 15 rep
30lb - 15 rep
20lb - 15 rep
Shoulder Shrugs - 3 set
30lb - 20 rep
30lb - 15 rep
30lb - 10 rep
*machine pull is where i pull the bar attached to the bench machine xD didnt know exactly what it was called, and dumbbell bench pull is where i lean on the bench and pull the dumbbell upwords. i would also throw in some pushups in the 2nd workout eventually*
*i guess all in all what i would like to know, is it better to bassically freelance the workout with spreading each thing out, or to bulk each thing into its own set? *
Thank you
Answers:
Best Answer - Chosen by Voters
Brandon,
It is hard to successfully gain muscle mass through your own program if you are not a professional. From the looks of your program it seems a bit repetitive. I would suggest Vince Del Monte's program online. He can structure a great program for your specific needs. Good luck Brandon,
Aaron
http://bit.ly/vinny-musclemass