Thursday, 23 May 2013

Mass Gaining Workout Schedule

   Mass Gaining Workout Schedule

   Week One:
 
        CHEST
 
        Incline Barbell Presses: 4 Sets Of 8-10 Reps
        Flat Barbell Presses: 4 Sets Of 8-10 Reps
        Decline Barbell Presses: 4 Sets Of 8-10 Reps
        High Cable Crossovers: 4 Sets Of 8-10 Reps
       
  
        BACK
        Barbell Rows: 4 Sets Of 8-10 Reps
        Wide-Grip Lat Pull downs: 4 Sets Of 8-10 Reps
        Dumbbell Pullovers: 4 Sets Of 8-10 Reps
        Hyper-Extensions: 4 Sets Of 8-10 Reps


        BICEPS
 
        Incline Dumbbell Curls: 4 Sets Of 8-10 Reps
        Seated Dumbbell Hammer Curls: 4 Sets Of 8-10 Reps
        Seated Concentration Curls: 4 Sets Of 8-10 Reps
       

        TRICEPS
 
        Incline French Presses: 4 Sets Of 8-10 Reps

        Rope Press downs: 4 Sets Of 8-10 Reps

        Weighted Dips: 4 Sets Of 8-10 Reps
       

        SHOULDERS
 
        Arnold Presses : 4 Sets Of 8-10 Reps

        Seated Dumbbell Side Laterals: 4 Sets Of 8-10 Reps

        Seated Dumbbell Rear Laterals: 4 Sets Of 8-10 Reps

        Dumbbell Shrugs: 4 Sets Of 8-10 Reps
       

        LEGS
 
        Dumbbell Squats: 4 Sets Of 8-10 Reps

        Dumbbell Romanian Deadlifts: 4 Sets Of 8-10 Reps

        Calf Raises on Smith Machine: 4 Sets Of 8-10 Reps
       
       

      Week Two:

        CHEST
 
        Decline Dumbbell Presses: 3 Sets Of 6-8 Reps

        Flat Dumbbell Presses: 3 Sets Of 6-8 Reps

        Incline Dumbbell Presses: 3 Sets Of 6-8 Reps

        Incline Dumbbell Flyes: 3 Sets Of 6-8 Reps

   
         BACK
 
        T-Bar Rows: 3 Sets Of 6-8 Reps

        Reverse-Grip Lat Pull Downs: 3 Sets Of 6-8 Reps

        Barbell Pullovers: 3 Sets Of 6-8 Reps
       
   
        BICEPS
 
        Standing Dumbbell Curls: 3 Sets Of 6-8 Reps

        Barbell Curls: 3 Sets Of 6-8 Reps

        Standing Dumbbell Hammer Curls: 3 Sets Of 6-8 Reps
       
   
        TRICEPS
 
        Weighted Dips: 3 Sets Of 6-8 Reps

        Straight-Bar Press Downs: 3 Sets Of 6-8 Reps

        Reverse-Grip, Straight Bar Press Downs: 3 Sets Of 6-8 Reps
       

        SHOULDERS
 
        Seated Military Presses: 3 Sets Of 6-8 Reps

        Standing Front Alternating Dumbbell Raises: 3 Sets Of 6-8 Reps

        Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps

        Barbell Shrugs: 3 Sets Of 6-8 Reps
       

        LEGS
 
        Barbell Squats: 3 Sets Of 6-8 Reps

        Stiff-legged Barbell Deadlifts: 3 Sets Of 6-8 Reps

        Seated Calf Raises: 3 Sets Of 6-8 Reps
       


     Week Three:

        CHEST
 
        Flat Chest Press Machine: 4 Sets Of 8-10 Reps

        Incline Chest Press Machine: 4 Sets Of 8-10 Reps

        Decline Dumbbell Flyes: 4 Sets Of 8-10 Reps

        Low Cable Crossovers: 4 Sets Of 8-10 Reps

        BACK
        Machine Rows: 4 Sets Of 8-10 Reps
        Weighted Wide-Grip Pull-Ups: 4 Sets Of 8-10 Reps
        Behind The Neck Lat Pulldowns: 4 Sets Of 8-10 Reps
       

        BICEPS
        Standing Barbell Curls: 4 Sets Of 8-10 Reps
        Preacher Curl Machine: 4 Sets Of 8-10 Reps
        Reverse-grip Barbell Curls: 4 Sets Of 8-10 Reps


        TRICEPS
 
        Skullcrushers: 4 Sets Of 8-10 Reps

        One-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps

        Two-arm overhead dumbbell extensions: 4 Sets Of 8-10 Reps
       

        SHOULDERS
 
        Upright Barbell Rows - Close-Grip: 4 Sets Of 8-10 Reps

        Seated Behind The Neck Presses: 4 Sets Of 8-10 Reps

        Standing Dumbbell Raises To The Front: 4 Sets Of 8-10 Reps

       

        LEGS
 
        Leg Extensions: 4 Sets Of 8-10 Reps

        Lying Leg Curls: 4 Sets Of 8-10 Reps

        Inner/Outer Thigh Machine: 4 Sets Of 8-10 Reps

        Deadlifts: 4 Sets Of 8-10 Reps

        Calf Presses On Leg Press: 4 Sets Of 8-10 Reps
          Week Four:

        CHEST

        Incline Chest Press: 3 Sets Of 6-8 Reps

        Push-Ups With A Plate On Your Back: 3 Sets Of 6-8 Reps

        Flat Bench Dumbbell Flyes: 3 Sets Of 6-8 Reps

        Pec Deck Machine: 3 Sets Of 6-8 Reps
       
       

        BACK

        One-arm Dumbbell Rows : 3 Sets Of 6-8 Reps

        Weighted Reverse-Grip Pull-ups: 3 Sets Of 6-8 Reps

        Dumbbell Pullovers: 3 Sets Of 6-8 Reps
       

        BICEPS

        Standing Cable Curls: 3 Sets Of 6-8 Reps

        Seated Alternating Dumbbell Curls: 3 Sets Of 6-8 Reps

        Reverse Grip Preacher Curl Machine: 3 Sets Of 6-8 Reps



        TRICEPS

        Close-Grip Bench Press: 3 Sets Of 6-8 Reps

        One-Arm Reverse Grip Cable Press Downs: 3 Sets Of 6-8 Reps

        Dumbbell Triceps Kickbacks: 3 Sets Of 6-8 Reps
       

        SHOULDERS

        Upright Dumbbell Rows: 3 Sets Of 6-8 Reps

        Barbell Shrugs: 3 Sets Of 6-8 Reps

        Standing Dumbbell Side Lateral Raises: 3 Sets Of 6-8 Reps

        Seated Dumbbell Presses: 3 Sets Of 6-8 Reps
       

        LEGS

        Deadlifts: 3 Sets Of 6-8 Reps

        Romanian Deadlifts With Barbell: 3 Sets Of 6-8 Reps

        Seated Leg Curls: 3 Sets Of 6-8 Reps

        Leg Extensions With Toes Pointed-In: 3 Sets Of 6-8 Reps


Posted by at 11:31 2 comments

Chest + Back 1 week Workout Schedule

Chest + Back

Day 1 

Chest

Exercise/ Routine #1# of Sets# of Reps
Incline Presses
to the Front		5 sets8-10 reps
Flat Bench Presses5 sets8-10 reps
Flyes5 sets8-10 reps
Cable Crossovers5 sets10-15 reps

Day 2

 Back

Exercise/ Routine #3# of Sets# of Reps
Bent over Barbell Row3 sets6-8 reps
Bent Over Two Dumbbell Row   3 sets6-8 reps
Wide Grip lats Pull Down3 sets6-8 reps
Reverse Pull Down3 sets6-8 reps
Hyper extensions3 sets 6-8 reps



 

Day 3

chest

Exercise/ Routine #2# of Sets# of Reps
Barbell/Dumbbell Presses4 sets8-10 reps
Flat/Incline Flyes
Behind the Neck		4 sets8-10 reps
Flat/Incline Presses4 sets8-10 reps
Decline Presses
Flyes or Dips		4 sets8-10 reps
Pullovers3-4 sets10-12 reps
Cable Crossovers3-4 sets10-12 reps


Day 4

Back

Exercise/ Routine #3# of Sets# of Reps
Overhead Pull Down3 sets6-8 reps

Seated Row		3 sets6-8 reps
Pull Ups 3 sets6-8 reps
Bent Over Row3 sets6-8 reps


Day 5

Chest

Exercise/ Routine #3# of Sets# of Reps
Barbell Bench Presses3 sets6-8 reps
Dumbbell Bench Presses3 sets6-8 reps
Incline Barbell Presses3 sets6-8 reps
Incline Dumbbell Presses3 sets6-8 reps
Flat Bench
Dumbbell Flyes		3 sets6-8 reps
Cable Crossovers4 sets15-20 reps
Dips4 sets15-20 reps

Day 6

  Back

Exercise/ Routine #3# of Sets# of Reps
Pull Ups4 sets15-20 reps
V Bar Pull ups3 sets6-8 reps
Wide Grip Lats Pull Down3 sets6-8 reps
V Bar Pull Down3 sets6-8 reps
Reverse pull Down3 sets6-8 reps
Straight Arm pull Down3 sets6-8 reps

 

 

Posted by at 11:29 0 comments
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