Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
12 Week Mass BuildingSchedule
SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
Workout #1 |
Workout #2 |
Workout #3 |
Workout #4 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
Bench - 10,8,8,6 Reps | ||||
Incline - 8,8,6 Reps | ||||
Decline - 8,8,6 Reps | ||||
Flys - 8 Reps | ||||
Pullovers - 10 Reps | ||||
Tricep Pushdowns - 10,8,8,6 Reps | ||||
Weighted Dips - 10 Reps | ||||
Bench Dips - 10,10,8 Reps |
Workout #2
EXERCISE | Set #1 | Set #2 | Set #3 |
Chin Ups - 8 Reps | |||
One Arm Rows - 8 Reps | |||
Wide Grip Seated Rows - 8 Reps | |||
Close Grip Seated Rows - 8 Reps | |||
Pulldowns - 10,10,8 Reps | |||
Barbell Curls - 8,8,6 Reps | |||
Ez Bar Preacher Curls - 8,8,6 Reps | |||
Incline Curls - 14 Reps | |||
Concentration Curls - 10 Reps |
Workout #3
EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
Front Machine Press - 10 Reps | ||||
Incline Rear Laterals - 10 Reps | ||||
Arnold Presses - 10 Reps | ||||
Lying Side Laterals - 10 Reps | ||||
Shrugs - 10,8 Reps | ||||
Upright Rows - 10 Reps | ||||
Front Wrist Curl - 10 Reps | ||||
Back Wrist Curl - 10 Reps |
Workout #4
EXERCISE | Set #1 | Set #2 | Set #3 |
Squats - 8 Reps | |||
Leg Ext - 8 Reps | |||
Leg Curls - 8 Reps | |||
One Leg Calf Rasies - 10 Reps | |||
Calf Rasies - 10 Reps |