Basic mass workout program
DAY 1
Upper Chest: (10-12 reps)
4 sets of incline benchpress
4 sets of incline flyes
Back:
4 sets of bentover barbell rows
4 sets of T-Bar rows
3 sets of lat pull downs
Bi's (easy):
3 sets of preacher curls
2 sets of reverse curls
Abs 4 sets
DAY 2
Delts(heavy): (6-8 reps)
4 sets of barbell military press
2 sets of seated dumbell presses
4 sets of side laterals
Tris:
4 sets of closegrip bench presses
4 sets of cable pushdowns
Traps:
4 sets of bar shrugs
2 sets of dumbell shrugs
DAY 3
5 sets of squats
3 sets of leg press
4 sets of stiff leg deadlifts
5 sets of calf press
4 sets of hanging leg raises
DAY 4
Upper Chest(heavy): (6-8 reps)
5 sets of incline barbell presses
2 sets of cable crossovers
Back:
4 sets of low cable rows
3 sets of bent over barbell rows
Bis:
4 sets of barbell curls
3 sets of hammer curls
2 sets of incline curls
1 set of cable curls to complete failure
DAY 5
Delts (10-12 reps)
4 sets of seated dumbell presses
3 sets of side laterals
3 sets of bentover laterals
Tris:
4 sets of close grip bench presses
3 sets skull crushers
2 sets of over head rope extensions(on cable machine)
Traps:
4 sets of barbell shrugs
DAY 6
Quads: (8-10 reps)
4 sets of squats or hack squats (work more of outer sweep)
4 sets of leg press
2 sets of leg extensions (toes slightly pointed inward for outer sweep)
Hams:
4 sets of lying leg curls
3 sets of stiff leg dead lifts
Calves:
4 sets of standing calf raises on machine
2 sets of seated calf raise
Abs:
3 sets of rope crunches
DAY 7
REST!!!
Why I organized the workout this way
Work the muscle groups that you want to grow quickly twice per week. Each
muscle group should be worked with a little higher reps once per week and a
little heavier one time per week. I allowed sufficient recovery for delts,
tris/bis, and chest (48-72 hours for recovery). The sets do not include warm-up
so add 1 set of a light warm-up for each exercise. Rest about 90 seconds between
sets. Make sure you are doing plenty of compound movements for most bodyparts
(they make you grow the most). I always do incline barbell 2 times per week.
Biceps are worked with back on Monday so you really don't need a lot of extra
sets to make them grow. However, make sure the few sets you perform for biceps
are good ones.
When I look at this workout in general, I see it is very similar to mine. I
am doing more sets though, because I train twice per day. Really try to make
each set & rep count for each exercise. Of course always go to failure when
possible.
**AFTER 3 WEEKS OF FOLLOWING THIS WORKOUT, CHANGE THINGS UP!! CHANGE THE
ORDER OF BODYPARTS WORKED ON EACH DAY. ALSO CHANGE REST PERIODS TO EITHER 60
SECONDS OR 2 MINUTES. CHANGE REPETITIONS ON EACH DAY A COUPLE REPS HIGHER OR
LOWER, WHICHEVER YOU FEEL WILL GIVE YOU BETTER RESULTS.
For body fat loss
**IF YOU ARE TRYING TO LOSE BODYFAT AT THE SAME TIME, INCLUDE 30 MINUTES OF
CARDIO ON AN EMPTY STOMACH. DO THIS FIRST THING IN THE MORNING & OR BEFORE GOING
TO BED. DO CARDIO 4-5 TIMES PER WEEK.
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