MASS Building

DOWNLOADS/VIEWS: 28/2000

RATING: 52 (FROM 2 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

For Small guy wanting to get big. I've been messing with the reps and breaks, ive noticed more of a gain going to the 4-6 reps and giving alittle extra break between sets to allow my muscles to recover more. so far on this ive lost 11 pounds but gained over a 1/4 -1" in areas.

Chest/Triceps 10 exercises, 1 hr 22 mins

Dumbbell Bench Press	4x4,6 reps	rest: 90s
Barbell Decline Bench Press	4x4,6 reps	rest: 90s
Dumbbell Decline Fly	4x4,6 reps	rest: 90s
Dumbbell Incline Bench Press	4x4,6 reps	rest: 90s
Dumbbell Incline Fly	4x4,6 reps	rest: 90s
Cable Cross-Over	4x4,6 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 90s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 90s
Barbell Tricep Press (Supine)	3x8 reps	rest: 90s
Weighted Tricep Dip	5x5 reps	rest: 90s

Leg day 1 6 exercises, 34 mins

Barbell Deep Squat	3x8 reps	rest: 45s
Machine Leg Extension	3x8 reps	rest: 45s
Machine Leg Curl (Prone)	3x8 reps	rest: 45s
Dumbbell Lunge	3x8 reps	rest: 45s
Machine Seated Calf Raise	3x8 reps	rest: 45s
Barbell Standing Calf Raise	3x8 reps	rest: 45s

Back/Biceps 8 exercises, 48 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 45s
Cable Seated Row	3x10 reps	rest: 45s
Cable One-Arm Seated Row	3x8 reps	rest: 45s
Barbell Deadlift	3x6 reps	rest: 45s
Barbell Curl	4x12,10,8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
Dumbbell Hammer Curl	4x8 reps	rest: 45s
Dumbbell Concentration Curl	3x8 reps	rest: 45s

Cardio/Ab ripper X 0 exercises, 0 min

Legs 2nd day 6 exercises, 37 mins

Barbell Front Squat	3x8 reps	rest: 45s
Machine Leg Press	3x8 reps	rest: 45s
Barbell Stiff-Leg Deadlift	3x8 reps	rest: 45s
Box Jump Multiple Response	3x8 reps	rest: 45s
Calf Raise On A Dumbbell	3x12 reps	rest: 45s
Barbell Clean	3x6 reps	rest: 60s

Shoulders/Forearms 5 exercises, 36 mins

Machine Shoulder Press	3x8 reps	rest: 45s
Dumbbell Lateral Raise	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x6 reps	rest: 90s
Barbell Upright Row	3x8 reps	rest: 90s
Smith Machine Shrug	4x6 reps	rest: 90s