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Mass Builder

Information

Frequency : 6 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Advanced

Tags :

Description

Day 1

Quads/Calves

Muscle

Exercise Name

Timer

Reps

Sets

Track

Leg Extension

60 sec

10

3

Progress Chart

Donkey Calf Raise

60 sec

10

5

Progress Chart

Dumbbell Hammer Curl

60 sec

10

1

Progress Chart

Prone Leg Curl

60 sec

10

3

Progress Chart

Pull-Up

60 sec

1

20

Progress Chart

Leverage Squat Machine

60 sec

10

5

Progress Chart

Machine Hip Abduction

60 sec

10

3

Progress Chart

Machine Hip Adduction

60 sec

10

3

Progress Chart

Dumbbell Split Squat

60 sec

10

4

Progress Chart

Rouge Squat Machine

60 sec

10

4

Progress Chart

Day 2

Shoulders/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Tricep Pushdown (Rope)

60 sec

10

1

Progress Chart

Dumbbell Lateral Raise

60 sec

20

3

Progress Chart

Dumbbell Reverse Fly

60 sec

20

3

Progress Chart

Dumbbell Trap Raise

60 sec

10

3

Progress Chart

HammerStrength Iso Shoulder Press

60 sec

10

7

Progress Chart

Pull-Up

60 sec

1

15

Progress Chart

Smith Machine Shrug

60 sec

10

5

Progress Chart

Barbell Front Raise

60 sec

20

3

Progress Chart

Day 3

Back Thickness/Biceps/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Bicep Curl

60 sec

10

1

Progress Chart

Cable One Arm Lat Pushdown

60 sec

10

5

Progress Chart

Cable Lat Pulldown (Wide Grip)

60 sec

10

6

Progress Chart

Pull-Up

60 sec

10

30

Progress Chart

Barbell Bent-Over Row (Reverse Grip)

60 sec

10

6

Progress Chart

T Bar Prone Row

60 sec

10

4

Progress Chart

Leverage Machine High Row

60 sec

10

4

Progress Chart

Pull Over Machine

60 sec

10

4

Progress Chart

Day 4

Chest/Triceps/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cable Tricep Pushdown (Rope)

60 sec

10

1

Progress Chart

Dumbbell Incline Fly

60 sec

10

3

Progress Chart

Dumbbell Fly

60 sec

10

3

Progress Chart

Barbell Bench Press

60 sec

10

3

Progress Chart

Barbell Bench Press

60 sec

10

5

Progress Chart

HammerStrength Iso Incline Press

60 sec

10

4

Progress Chart

Pull-Up

60 sec

1

15

Progress Chart

Dip

60 sec

10

2

Progress Chart

Elevated Push-Up

60 sec

10

2

Progress Chart

Dip

60 sec

10

2

Progress Chart

Day 6

Dead/Arms/Abs

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Hammer Curl

60 sec

10

4

Progress Chart

Cable Tricep Pushdown (V-Bar)

60 sec

10

4

Progress Chart

EZ Bar Curl

60 sec

10

4

Progress Chart

Cable One-Arm Tricep Extension

60 sec

10

4

Progress Chart

Day 8

make up

Muscle

Exercise Name

Timer

Reps

Sets

Track

Barbell Deadlift

60 sec

10

9

Progress Chart

Cable Tricep Pushdown

60 sec

10

3

Progress Chart

Dumbbell Hammer Curl

60 sec

10

3

Progress Chart

Cable High Pulley Tricep Extension

60 sec

10

3

Progress Chart

Cable Bicep Curl

60 sec

10

3

Progress Chart

HammerStrength Iso Decline Press

60 sec

10

4

Progress Chart