10 Week Mass Building

Workout Name : 10 Week Mass Building

Shared By : rmben VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 6 / 1763

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Description

Build Muscle

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Monday Chest & Triceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10,8,8,6 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8,8,6 3 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 60 sec 8,8,6 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 2 Progress Chart

Chest

Dumbbell Bent Arm Pullover Dumbbell Bent Arm Pullover 60 sec 8 2 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 60 sec 10,8,8,6 4 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 8 3 Progress Chart
Tuesday Back & Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 10,8,8,6,4 5 Progress Chart

Back

Chin Up Chin Up 60 sec 8 2 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 8 2 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 60 sec 10,10,8 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8,8,6 3 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 8,8,6 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 2 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 10 2 Progress Chart
Wednesday Rest
Thursday Shoulders & Forearms
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Machine Shoulder Press Machine Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 2 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 2 Progress Chart

Shoulders

Barbell Up Right Row Barbell Up Right Row 60 sec 10 2 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 60 sec 10 4 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 60 sec 10 4 Progress Chart
Friday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 60 sec 10,8,8,6,4 5 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 12 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 12 4 Progress Chart
Saturday Rest