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fqqs 06-22-2012 02:39 PM

My Off-Season Mass routine

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


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


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


Overhead Press
3-4 sets, 6-8 reps
Side/rear laterals
3-4 sets, 10 reps per set done in superset style
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?

Commander 06-22-2012 04:10 PM

You are hitting all of the big lifts, that's a positive.

You may want to add some more volume though since you want to add mass.

I'd add in some lower rep sets (3 would be good) on the big lifts to start out, then proceed to your 6 to 8 rep sets. Consider doing more than 3 sets on your 6 to 8 reps sets as well on the big lifts, maybe 4 or 5 sets of 3 and 4 or 5 sets of 6.

Of course, diet must be in order if you are to gain mass as well.

fqqs 06-22-2012 06:43 PM

thanks for anwser, so which exercises would you add to my routine?

Commander 06-23-2012 02:34 PM


Originally Posted by fqqs (Post 923973)
thanks for anwser, so which exercises would you add to my routine?

None, just more volume on the main lifts. Don't stress the assistance type exercises too much. Just do what feels good and you enjoy.

fqqs 06-25-2012 06:37 PM

I edited 1st post, does it look better now?

Commander 06-25-2012 06:45 PM

Not sure what you edited, but you didn't make any changes that I recommended, so no, I don't think it looks better.

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