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Recent content by polishlifter

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    My Off-Season Mass routine

    no problem mate i titled this topic as my off-season routine since I plan to start in amateur natural bb competition next summer (I mean july 2013). It's my hobby, I want to look good. Ive been trainning for 2 yars already and gained ~14kg in that time, so I now weight 80 kg (my height 175cm)...
  2. P

    My Off-Season Mass routine

    Vandal, I cant repsonse you to your PM since i dont have at least 10 posts, so I post it here: rino60, thanks, Id be very happy to hear some suggestions about my routine since I plan to start it tommorrow
  3. P

    My Off-Season Mass routine

    I see your points. But maybe ill do chest tommorrow as planed and report back and then we decide waht to do? I wouldnt like to overtrain, but also want to do enough work to grow, especially since I left beginner gains phase some time ago
  4. P

    My Off-Season Mass routine

    THERE ARE alreadty triceps and biceps exercises in my routine wtf :confused:
  5. P

    My Off-Season Mass routine

    I mean Id like to start that routine from next week. But I wonder how it looks for you? Would you change something? I would feel more comfortable if someone more advanced than me looked at it ;) (sorry for my English)
  6. P

    My Off-Season Mass routine

    Monday Incline Dumbbell 3 sets, 6-8 reps Incline Flyes 3 sets, 10-12 reps Weighted Dips 3 sets, 6-8 reps Cable Crossovers 3 sets, 10-12 reps Tuesday Deadlifts 3 sets, 6 reps Wide grip pullups 3 sets, max reps Low Cable Rows 3 sets, 6-8 reps for the first set, 10-12 for the next...
  7. P

    3 day split works?

    day 1 – legs Squat 4 x 6-10 Walking dumbbell lunge 3 corridor lengths Leg curl 3 x 6-10 Stiff-legged deadlift 3 x 8-10 Calf raise (articles.muscletalk.co.uk/calftraining.aspx) Leg extension 1 x 12 (hold each contraction for 3 seconds) day 2 – chest, shoulders, triceps (or “push”)...
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