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8 - Week Mass Buliding

Shared By : tteagard

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 6 / 244

Average Rating

68

Based upon 2 vote(s)

 

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Description
 
Monday Shoulders and Bicepts
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Dumbbell Shoulder Press 60 sec 10 6 Progress Chart

Shoulders

 Dumbbell Raise 60 sec 10 2 Progress Chart

Shoulders

 Seated Side Lateral Raise 60 sec 10 2 Progress Chart

Shoulders

 Reverse Flyes 60 sec 10 2 Progress Chart

Biceps

 Barbell Curl 60 sec 10 6 Progress Chart

Biceps

 Preacher Curl 60 sec 10 2 Progress Chart

Biceps

 Incline Dumbbell Curl 60 sec 10 2 Progress Chart
Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Barbell Full Squat 60 sec 10 6 Progress Chart

Upper Legs

 Leg Press 60 sec 10 2 Progress Chart

Upper Legs

 Leg Extensions 60 sec 10 2 Progress Chart

Upper Legs

 Dumbbell Lunges 60 sec 10 2 Progress Chart

Back

 Romanian Deadlift 60 sec 10 6 Progress Chart

Upper Legs

 Lying Leg Curls 60 sec 10 2 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 10 2 Progress Chart
Wednesday Cross-Training Day
Muscle Exercise Name Timer Reps Sets Track

Cardio

 Running 60 min N/A N/A Progress Chart
Thursday Chest and Tricepts
Muscle Exercise Name Timer Reps Sets Track

Chest

 Dumbbell Incline Bench Press 60 sec 10 6 Progress Chart

Chest

 Smith Machine Bench Press 60 sec 10 2 Progress Chart

Chest

 Dumbbell Decline Fly 60 sec 10 2 Progress Chart

Chest

 Cable Cross Over 60 sec 10 2 Progress Chart

Triceps

 Barbell Lying Triceps Extension 60 sec 10 6 Progress Chart

Triceps

 Cable Triceps Pushdown 60 sec 10 2 Progress Chart

Triceps

 Tricep Dumbbell Kickback 60 sec 10 2 Progress Chart
Friday Back
Muscle Exercise Name Timer Reps Sets Track

Back

 T Bar Row 60 sec 10 6 Progress Chart

Back

 Smith Machine Deadlift 60 sec 10 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 60 sec 10 2 Progress Chart

Back

 Cable Seated Row 60 sec 10 2 Progress Chart

Back

 Back Extensions - Hyperextensions 60 sec 10 6 Progress Chart
Saturday Bicepts, Tricepts, and Forearms
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Preacher Curl 60 sec 10 6 Progress Chart

Biceps

 Dumbbell Alternate Bicep Curl 60 sec 10 2 Progress Chart

Triceps

 Barbell Close Grip Bench Press 60 sec 10 2 Progress Chart

Triceps

 Dip 60 sec 10 2 Progress Chart

Forearms

 Barbell Behind The Back Wrist Curl 60 sec 10 6 Progress Chart
Disclaimer
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