10 week mass building - muscleandstrength

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Workout 1: chest, triceps 8 exercises, 37 mins

Workout 2: back, biceps 9 exercises, 49 mins

Barbell Deadlift	5x10,8,8,6,4 reps	rest: 60s
Chin-Up	2x8 reps	rest: 60s
Dumbbell One-Arm Row	3x8 reps	rest: 60s
Cable Seated Row	2x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10,10,8 reps	rest: 60s
Barbell Curl	3x8,8,6 reps	rest: 60s
EZ Bar Preacher Curl (Close Grip)	3x8,8,6 reps	rest: 60s
Dumbbell Incline Curl	2x12 reps	rest: 60s
Dumbbell Concentration Curl	2x10 reps	rest: 60s

rest 0 exercises, 0 min

Workout 3: shoulders, arms 8 exercises, 52 mins

Smith Machine Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10,8,8 reps	rest: 60s
Barbell Military Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	2x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x10 reps	rest: 60s
Dumbbell Upright Row	2x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x10 reps	rest: 60s
Barbell Wrist Curl (Palms Up)	4x10 reps	rest: 60s

Workout 4: legs 5 exercises, 35 mins