Time for a review

[Dado]

Ok I started doing some dumbbell exercizes some time in May, and later I figured out some kind of Routine, which I've been doing for a month or two (roughly). goal is mass. I'm not unsatisfied - I started with some 68-69kg of weight while I currently weigh 73-74. I'm 180-181cm tall (5'11'')
current weekly routine is this:
So please comment on it. BTW the reason I do forearms 3 times a week is because I train archery and I need stronger forearms in order to prevent "golfer's elbow" condition, which I already had once...

Monday:
- ABs, Top and Lower abs
- Chest
- Triceps

Tuesday:
- forearms
- Cardio

Wednesday:
- ABs, Top and Oblique
- Shoulders
- Traps

Thursday:
- Butt and legs
- Forearms

Friday:
- ABs, Lower and Oblique
- Back
- Biceps

Saturday:
- Forearms
- Cardio

Sunday:
- no workouts

[swanso5]

You are the perfect candidate for this:

http://www.t-nation.com/findArticle.do?article=284big2

and for forearms do this:

http://www.t-nation.com/findArticle.do? ... 2-training

have a look and let me know what you think

[Dado]

You are the perfect candidate for this:

http://www.t-nation.com/findArticle.do?article=284big2

and for forearms do this:

http://www.t-nation.com/findArticle.do? ... 2-training

have a look and let me know what you think

I already got the 1st link, but the problem is that I still don't have a barbell. I only got dumbbells with enough weights and a bench. So I'm pretty much limited to working out with either dumbbells or own weight (I do have a stationary bar as well).

[swanso5]

just do all exercises with db's they will work just the same althiough a few modifications may be required...tell me what you ned to change

[Dado]

just do all exercises with db's they will work just the same althiough a few modifications may be required...tell me what you ned to change

Ok thanks. I'll actually purchase a barbell this week, but again I'm on own - no gyms close to place.
I'm curious how should weekly progression work. For example chest; Last Monday I did 3 exercizes, among which there were Dumbbell flyes, which I regulary do. The 1st set of D.F. was with two 20 pound dumbbells with 9 repetitions, 2nd set was 10 reps, 3rd was 12 reps, and finally I did like 13-14 reps with failure on the 4th set.

This Monday, the same exercize, I 1st did 10 reps with 2x20 (again) pounds dumbbells, 2nd was 12 reps. On the 3rd I added 2.5 pounds per dumbbell, and I did 12 reps, and on the 4th set I failed at 13th.

So, like any advice out there for muscle mass, I'm trying to add either more repetitions in the following sets or to add some weight. The question is, how should this adding progression go on? Should I start off with 22.5pounds (cause that's what I finished with on the last chest exercize) in a single dumbbell immediately next week and try to add 2.5pounds more on the 3rd/4th set?

[swanso5]

try not to mix wts on 1 day to make it easier...if your aim is 3 x 12 than once you get 12 reps on all sets increase 2.5pds or your smallest loading and work back up...if you got 3 x 12 easily instead of going to failure, make a larger increase than normal next session so your refreshed for the heavier wt...don't seek fatigue, manage it

[Dado]

try not to mix wts on 1 day to make it easier...if your aim is 3 x 12 than once you get 12 reps on all sets increase 2.5pds or your smallest loading and work back up...if you got 3 x 12 easily instead of going to failure, make a larger increase than normal next session so your refreshed for the heavier wt...don't seek fatigue, manage it

Ok since I failed at like 26 pounds in a single dumbbell in late 13-14rep, I guess, since chest are large muscles, I'll give a 30-32 pounds per dumbbell next session. So even if I do only like around 8 reps, it will still be a better weight? In any case the 2x26pounds seems to have been too light.

[Dado]

One more thing swanso5. I talked to this fitness trainer as well - and he advized me to switch back to 3 day routine (get the legs back on Wednesdays) and work Shoulders on every 2nd Thursdays. He said since majority of overall exercizes are with dumbbells I had more than enough shoulder activities, so I should cut the stress on the shoulders by doing them every 2nd week.
What's your take on this? thx

[swanso5]

shoulders can get over used a bit...depends wat you follow program wise...if you do the big boy basics (which i strongly advise) then the number of exercises is very little with emphasis on vol...if you stick with your kind of split then maybe have 1 day with a heavy press and another with side and rear delt raises...front raises aren't required as the front delt gets used a lot with shoulder and bench presses...i wouldn't train them directly once a fortnight though it just seems too long between sessions for me...and you on the right track with the wt increases...just be sure to stay in the 8 - 12 rep range for muscle growth...any higher and you get into the endurance range so you should reach failure on set 3 at rep 12 not 14+ which will require less heavier wt and thus less muscle gain