Hey there - new goals and mass gain plan

jonbron

Hey folks - I signed up for this site a few years ago and never put it to good use. Now that I've started a new 10-week mass gain routing I've decided to track everything on here and hopefully I'll reach my goals. At a short 5'7" I'm told I shouldn't be trying to push 160lbs in order to maintain proportionality, so that's where my goals are set for now. If I feel like I can keep going up, I'll give it my best.

Please feel free to offer tips and comments - I'm always open to suggestion. I just want to increase my muscle mass and physical strength for the purposes of increasing my self-esteem and keeping me in good shape for MilSim.

Here's my projected weekly workout - I got it from the Muscle and Strength website:

10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday - Chest and Triceps

Chest

Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8

Triceps

Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8

Tuesday - Back and Biceps

Back

Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8

Biceps

Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10

WEDNESDAY - REST DAY/CARDIO

Thursday - Shoulders and Forearms

Shoulders

Exercise Sets Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10

Forearms

Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
*Notes*: Dumbbell shrugs and upright row can be supersetted.

Friday - legs

Legs

Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12

Calves

Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12

WEEKEND - REST TIME