12 Week Mass Building

Workouts for Mass Hits: 6249

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 Building

Schedule

 

  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      

 

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