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Aug 31st 2017

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10 WEEK MASS BUILDING PROGRAM

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RATING: 61 (FROM 84 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This workout is designed to increase your
muscle mass as much as possible in 10 weeks.
Works each muscle group hard once per week
using mostly heavy compound exercises.

Monday
Tuesday
Thursday
Friday
Wednesday

Chest & Triceps 8 exercises, 38 mins

Barbell Bench Press	4x10,8,8,6 reps	rest: 45s
Barbell Incline Bench Press	3x8,8,6 reps	rest: 45s
Barbell Decline Bench Press	3x8,8,6 reps	rest: 45s
Dumbbell Fly	2x10 reps	rest: 45s
Dumbbell Pullover	2x8 reps	rest: 45s
Cable Shoulder Extension	4x10,8,8,6 reps	rest: 45s
Dip	3x10 reps	rest: 45s
Bench Dip	3x8 reps	rest: 45s

Back & Biceps 9 exercises, 43 mins

Barbell Deadlift	5x10,8,8,6,4 reps	rest: 45s
Chin-Up	2x8 reps	rest: 45s
Dumbbell One-Arm Row	3x8 reps	rest: 45s
Machine Seated Row	2x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x10,10,8 reps	rest: 45s
Barbell Curl	3x8,8,6 reps	rest: 45s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 45s
Dumbbell Incline Curl	2x12 reps	rest: 45s
Dumbbell Concentration Curl	2x10 reps	rest: 45s

Legs 9 exercises, 53 mins

Band Squat	5x10,8,8,6,4 reps	rest: 60s
Hack Squat	3x8,8,6 reps	rest: 60s
Machine Leg Press	3x10,8,8 reps	rest: 60s
Machine Leg Extension	3x8,8,6 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8,8,6 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	2x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s

Shoulders & Forearms 8 exercises, 48 mins

Machine Shoulder Press	3x10 reps	rest: 45s
Dumbbell Reverse Fly	3x10 reps	rest: 45s
Smith Machine Shoulder Press	4x10 reps	rest: 45s
Dumbbell Lateral Raise	2x10 reps	rest: 45s
Dumbbell Shoulder Shrug	2x10 reps	rest: 45s
Barbell Upright Row	2x10 reps	rest: 45s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 45s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 45s

Legs 9 exercises, 53 mins

Band Squat	5x10,8,8,6,4 reps	rest: 60s
Hack Squat	3x8,8,6 reps	rest: 60s
Machine Leg Press	3x10,8,8 reps	rest: 60s
Machine Leg Extension	3x8,8,6 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8,8,6 reps	rest: 60s
Dumbbell Walking Lunge	3x8 reps	rest: 60s
Machine Seated Calf Raise	2x12 reps	rest: 60s
Machine Calf Raise	4x12 reps	rest: 60s