Is this a good program for Muscle Mass?

[Rashar]

Hello experts,

Could someone please critique the following workout routine? I am looking for a program for muscle mass. I'm Currently 5'10", 180lbs. Thank you.

plan is to do the routine below on Mondays Wednesdays and Fridays, Cardio on Tuesdays & Thursdays.

Legs
Squat - 1x10
Stiff Leg Deads - 2x10

Chest
Incline Bench - 2x10
Dips - 1x10

Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)

Traps
Shrugs - 1x10

Shoulder
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10

Biceps
DB Curls - 2x10

Triceps
Tricep Ext. - 2x10

Calves
Calf Raise - 2x10
Abs
Crunches - 2x10

[swanso5]

no

volume builds muscle

[Rashar]

So I should do more sets to gain mass? What would be a good number? Could I keep the same routine?

[kcmosam]

I lift 3 days per week and 3 days cardio.

although, I started with 3 sets of 10, and now have switched to heavier weight 3 sets of 8, the last set actually kills me and I can barely get through it.

Not saying its the right way, but its the way I do it. However, I do believe you're not working your muscles to their fullest potential by doing your current routine. I try to work them to the point I cant even lift arms, move stomach, or touch chest.

[swanso5]

the whole program needs redoing

go to endless's thread in this section, i put something up there i think

[Rashar]

Thanks for the replies to all...

I took a look at endless's thread and have a question about your routines.

You list a routine as such...

day 1
deadlifts
split squat
swissball leg curl
1 core exercise

When you say 1 core exercise, is this an exercise of choice and that exercise must address the entire muscle group? For example, would a leg press be a core exercise for day1 routine? What is the sets / reps that will gain muscle mass? I've been hearing and reading so many different things. I've been reading 1 to 2 sets at low reps heavy weight is good for muscle mass. The HST program for example enforces this.

Thanks in advance.

[swanso5]

core exercises - prone ab braces, side ab braces, pallof press variations, roll outs etc

[BillyG]

with that work out
Throw some Static holds, and stretches in,
make sure the weight is heavy!!, Train like that for 6-7 weeks, take a week light, and go back and hit it again
you have to work with a a high level intensity, for it to work.