Weight lifting??

Can someone give me a better weight lifting routine to build mass??
This is what im doing right now

dumbell curls 3x15
bench 4x5
squats 4x8
lunges 4x8

help me out and give me a better routine or add to my old one thanxx
Just need a routine to help me put on more muscle mass before i start toning.
Just need a routine to help me put on more muscle mass before i start toning.

Public Comments

1. go here
http://www.mensfitness.com/fitness/
and go to gnc and vitamins

2. These are great exercises to build mass, but you aren't working all of your muscles. I would keep doing this, but add shoulder presses, bent over rows, and tricep extensions.

3. Heavy! Heavy! Heavy! Seems like you are doing heavy weights since your only doing 5 and 8 reps on chest and legs. But remember, if you can do more than 8 reps, add weight. I hope that's not your every day workout because that will only tone you up. Also you need to do more sets per muscle and only one muscle a day. Try this for a month or two.

Day 1. chest-8 sets,6-8 reps
Day 2. back-10-12 sets,6-10 reps
Day 3. triceps-8 sets, 6-8 reps
Day 4. rest
Day 5. legs-same as what your doing now but add 2 or 3 sets of dead lifts as heavy as you can do 4-6 reps
Day 6. biceps-8-10 sets,6-10 reps
Day 7. rest

Do abs on bicep and tricep days, 100 reps
Also get some Whey protein from your local GNC and take it first thing in the morning followed by a good breakfast about an hour later and take it after your workout. You need to eat 1 gram of protein per your body weight per day. (example) If you way 150 lbs, consume 150 grams of protein a day.

Feel free to IM me.