10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
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|Monday - Chest and Triceps|
|Barbell Bench Press||4||10, 8, 8, 6|
|Incline Bench Press||3||8, 8, 6|
|Decline Bench Press||3||8, 8, 6|
|Tricep Extension||4||10, 8, 8, 6 adding weight|
|Tricep Bench Dip||3||8|
|Tuesday - Back and Biceps|
|Deadlift||5||10, 8, 8, 6, 4|
|One Arm Dumbbell Row||3||8|
|Close Grip Lat Pull Down||3||10, 10, 8|
|Standing Barbell Curl||3||8, 8, 6|
|Close Grip Preacher Curl||3||8, 8, 6|
|Incline Dumbbell Curl||2||12-14|
WEDNESDAY - REST DAY/CARDIO
|Thursday - Shoulders and Forearms|
|Machine Shoulder Press||3||10|
|Dumbbell Reverse Fly||3||8-10|
|Dumbbell Lateral Raise||2||10|
|Standing Wrist Curl||4||10|
|Barbell Wrist Curl||4||10|
|Dumbbell shrugs and upright row can be supersetted.|
|Friday - legs|
|Squat||5||10, 8, 8, 6, 4|
|Standing Calf Raise||4||12|
|Seated calf Raise||2||12|
WEEKEND - REST TIME