Mass | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Mass

Shared By : Rock On

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 97

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Description

Mass building workout

ANY	Abs & Obliques

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Jackknife Sit-up	60 sec	10	3
Abs		Oblique Crunches	60 sec	10	3
Abs		Hanging Leg Raise	60 sec	10	3
Abs		Seated Flat Bench Leg Pull-In	60 sec	10	3
Abs		Seated Leg Tucks	60 sec	10	3

ANY	Biceps, Triceps and Forearms

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	6	4
Triceps		Barbell Lying Triceps Extension	60 sec	6	4
Biceps		Preacher Curl	60 sec	6	4
Triceps		Weighted Bench Dip	60 sec	6	4
Biceps		Incline Dumbbell Curl	60 sec	6	4
Triceps		Barbell Close Grip Bench Press	60 sec	6	4
Forearms		Reverse Barbell Curl	60 sec	6	4
Triceps		Cable Triceps Pushdown	60 sec	8	3
Biceps		Hammer Curls	60 sec	8	4
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	6	4
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	6	4
Forearms		Barbell Behind The Back Wrist Curl	60 sec	8	3

ANY

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	6	5
Back		Back Extensions - Hyperextensions	60 sec	6	5
Chest		Dumbbell Incline Bench Press	60 sec	6	5
Chest		Barbell Decline Bench Press	60 sec	6	5
Back		Barbell Bent Over Row	60 sec	8	5
Chest		Dumbbell Bench Press	60 sec	8	5
Back		Cable Seated Row	60 sec	8	4
Chest		Dumbbell Decline Fly	60 sec	8	4
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Chest		Straight Arms Dumbbell Pullover	60 sec	8	3

ANY

Legs

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Full Squat	60 sec	6	5
Upper Legs		Leg Press	60 sec	8	5
Back		Romanian Deadlift	60 sec	8	5
Upper Legs		Standing Leg Curl	60 sec	8	5
Lower Legs		Standing Calf Raises	60 sec	8	5
Upper Legs		Barbell Hack Squat	60 sec	8	4
Back		Barbell Good Morning	60 sec	8	4
Lower Legs		Seated Calf Raise	60 sec	8	5
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	10

ANY	Shoulders, Abs, and Obliques

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	6	5
Shoulders		Barbell Up Right Row	60 sec	8	5
Shoulders		Dumbbell Lateral Raise	60 sec	8	4
Shoulders		Dumbbell Bent Over Delt Raise	60 sec	8	3
Shoulders		Dumbbell Shoulder Shrug	60 sec	8	3

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