Mass Building
Count all sets after warmed up—Train 2 on 1 off system
Day1
Back&Traps
Wide grip pulldowns-3 x 8-10
Hammer high pulldowns-3 x 8-10
Reverse grip pulldowns-3 x 8-10
Seated narrow grip rows-3 x 8-10
Olympic bar(plates on end)rows-3 x 8
Dumbbell rows-3 x 8
Dumbbell pullovers-3 x 8-10
Barbell shrugs-1 x 10-4 x 8
Hyperextensions-3 x 15 (holding onto weight)
Day 2-arms & abs
Seated Dumbbell curls-3 x 8-10
Preacher curls-3 x 8-10—DROP SETS
Narrow grip curls-3 x 8-10
Concentration curls-3 x 8-10
Reverse grip cable curl-2 x 8-10-SUPERSET WITH FORARM WRIST CURL
Narrow grip press downs-3 x 8-10
Seated overhead rope press-3 x 8-DROP SETS
Overhead straight bar cable press-3 x 8-10
Reverse grip one arm pulldowns-3 x 8-10
Narrow grip bench-3 x 8-10
Roman chair raises-5 x 25
Crunches 5 x 25
Day 3-Quads/Glutes-Calfs
Leg extensions-2 x 10 toes in-2 x 10 toes out
Squats-3 x 8-10
Leg press-3 x 8-10
Hacks –3 x 8-10
Reverse hacks-3 x 15
Barbell lunge-3 x 10
Glute Machine reverse press-4 x 10
Day 4-Chest-Calfs-abs
Flat hammer strength or machine press-2 x 8-10
Flat Bench Dumbbell flyes-3 x 8-10
Incline 45% bench Dumbbell-flyes-3 x 8-10
Incline hammer strengh-or dumbbell press-3 x 8-10
Cable flyes-3 x 8-10-DROP SET
Standing calf raises-1 x 15-3 x 8-10
Seated raises-1 x 15-3 x 8-10
Roman chair raises-5 x 25
Reverse Crunches-5 x 25
Day 5-Shoulders & Hams
Rear flyes-3 x 8-10
Barbell press-3 x 8-10
Standing dumbbell side raises-3 x 8-10
Front dumbbell raises-2 x 8-10
Wide grip upright rows-3 x 8-10
Seated dumbbell side raises-3 x 10-DROP SETS
Lying ham curls-1 x 10-3 x 8
Standing one legged ham curls-1 x 12-2 x 8
Seated ham curls-1 x 12-2 x 8
Straightleg deadlifts-1 x 15-1 x 10-2 x 8 |
