Your Basic Workout

[Jedimike007]

Was wondering if I could get some input on a good workout.

I'm thinking M,W,F for upper body?
T,Th,(maybe Sat.) for legs?

I do NOT want to loose weight (actually need some extra pounds)

I'm looking to gain muscle mass.

I have plenty of time in the evening so feel free to lay out a good workout.
Thanks for the time/input.

[shammrock54]

get into a good alternating day routine of both upper and lower body workout. i would suggest squats,deadlifts,military press and hang cleans all add muscle in important areas plus its in areas (gluets,legs,back) were u will benefit in strength. good luck and u might try a full diet and may be some supplements.

[Haligan125]

my leg workput consists of
1. Leg Press
12 @ 380lbs (warmup)
10 @ 470 (+90)
8 @ 560 (+90)
6 @ 740 (+180)
4 @ 920 (+180)
and sometimes
2 @ 1010 (+90)

2. Leg Curl
3 sets of 8 @ 250

3. Leg extensions
3 sets of 8 @ 210

4. Seated Calf raises
3 sets of 25 @ 135

It took me a long time to get to that point. My upper body strenth is just average, I need to work more on that. But I like that sequence. It's more of a strenth workout though.

[mongofire_99]

You want mass?

Do the big 3 three days a week and eat and supplement right.

Squats, bench and deadlifts.

[Jedimike007]

No squats?
(Just curious, not saying it's wrong/right to do squates)

Also, do you mind if I ask how long it took you to get to where your at now?