Strong Bastard 911 - Week 4-6 - Mass
General
Intermediate
Machine strength
Plan Details
The Strong Bastard 911 - Week 4-6 - Mass routine by JasonMatt is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Mass Phase
Routine detail
Mon
Max-Effort Upper/High Volume Accessory
Est. 43 min
7 exercises
Barbell Floor Press
5 Sets x 3,5,5,5,5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 50 Reps
Lying Dumbbell Row Iso-Hold
3 Sets x 1 Reps
Dumbbell Rear Delt Row
3 Sets x 15,20,20 Reps
Dumbbell Reverse Fly (Prone)
3 Sets x 15,20,20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 100,150 Reps
Tue
Max-Effort Lower Body/High Volume Accessory
Est. 58 min
7 exercises
Barbell Deadlift
5 Sets x 3,5,5,5,5 Reps
Barbell Romanian Deadlift
4 Sets x 10,12,12,12 Reps
Barbell Reverse Lunge
4 Sets x 10,12,12,12 Reps
Negative Pull ups
4 Sets x 10,20,20,20 Reps
Back Hyperextension
4 Sets x 20 Reps
Cable Rope Face Pull
4 Sets x 20 Reps
Hanging Leg Raise
4 Sets x 12,15,15,15 Reps
Thu
Isometric Upper Body/High Volume Accessory
Est. 37 min
6 exercises
ISO-Hold Flat Dumbbell Bench - 3 sec. pause in bottom
5 Sets x 4,5,6,6,6 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8,12,12,12 Reps
Cable Rope Face Pull
4 Sets x 20,30,30,30 Reps
Push-Up (Wide Hand)
4 Sets x 8,10,10,10 Reps
T Bar Row
4 Sets x 15,20,20,20 Reps
Barbell Curl
1 Set x 50 Reps
Fri
Isometric Lower Body/High Volume Accessory
Est. 33 min
6 exercises
Bulgarian Split Squat
3 Sets x 5 Reps
Barbell Hip Thrust
4 Sets x 10,12,12,12 Reps
Barbell Behind the Back Shrug
4 Sets x 12,20,20,20 Reps
Barbell Rear Delt Row
4 Sets x 15,20,20,20 Reps
1.5 DB/KB Goblet Squat
2 Sets x 10 Reps
Stability Ball Crunch
4 Sets x 10,15,15,15 Reps
