Tập thể hình cho một cơ thể khỏe mạnh.

The most important thing for me is to build muscle mass. The weight doesn’t really matter, because I know muscle weighs more than fat.

Here is what I am thinking of for my workout.

Monday: Full-body workout: Squat, Deadlift, Bench Press, Bent-over Row, Dumb-bell shoulder press, Cable low-to-high woodchop, crunches, and lat pulldowns.

Wednesday: Core-stability workout: Deadlift, One arm row, swiss ball crunch, swiss ball back extension, swiss ball oblique crunch, bicycle kicks, Swiss ball Russian twist, and Plank. (I want to do this, because it will help my dragonboating performance, as we do a lot with the core muscles. Also, it will help my stability for when I start to increase the weight for the Full-Body workout)

Friday (Alternating each week): Super-Circuits: Lunges, Rotating squat press, bent-over fly, Lunge to press, T-Press up, Woodchop, Squat Thrust. All of these would use dumbbells.
OR
Drop Set Workout: Push-ups, Bench press, Cable Crossover, Bench dip, Tricep push down, one-arm wall press.

I think this will give me enough all over workout, while keeping things interesting. For the first month, this is what I plan. The second month, I will probably do more Full-Body workouts, as I want to gain muscle mass throughout my entire body.

My workout currently should last between 45 minutes and one hour.

Answer

About your training program, it looks quite comprehensive. What I like best is the fact that you have been training before so all the basic skills and exercise for mass building are all included. At the same time, I am a little concern about your full body workout plan and the core training. Please feel free to correct me if I am wrong any where, because I am not much familiar with dragon boat training. The way I see is you like to have a full body training on 2 days and 1 for core training. For body builder, usually athletes will train only certain body part on each day. For example a 3 days split: (chest/triceps/shoulder; Back/Biceps/Forearms; Legs/quads/hamstrings/calf/) or a 2 day splits (upper and lower body days).

By doing so they will focus the blood circulation to pump up only certain area at a time, which help better growing muscle. Training full body workout is extremely useful for athletic performance, but in the case you want to put on serious muscle mass on each part, you may want to re-consider alternatives.

Secondly, have you calculated your total energy consume and needed per day? That is very crucial for you, especially when you are spending quite a lot on dragon boat training. In fact if you don’t consider the nutrition part properly, your dragon boat training may slow down your grow.

In short, you want to know how much calorie your body needed each day. how much you are eating now.
Also you need to calculate how much calorie do you consume on average for training dragon boat.

Let me know what you think. We have tons of things to discuss further.