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BODYBUILDING WORKOUTS

10 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

 

 

 

4 DAYS 60 Minutes SPLIT FOR HUGE MASS

Schedule

 

Day # 1: WORKOUT #1

Day # 2: WORKOUT #2

Day # 3: OFF DAY

Workout #1

EXERCISE

Set #1

Set #2

Set #3

Incline Bench Press With Barbell - 10,8-9,6-7 Reps

 

 

 

Flat Dumbell Bench Press - 10,8-9,6-7 Reps

 

 

 

Dumbell Decline Flyes - 12,12,12 Reps

 

 

 

Deadlifts - 5-6,5-6 Reps

 

 

 

Bent Over Barbell Row - 10,8-9,6-7 Reps

 

 

 

Lat Machine Pulldowns - 10,8-9,6-7 Reps

 

 

 

Standing Barbell Curl - 10,8-9,6-7 Reps

 

 

 

Concentration Curl - 12,12,12 Reps

 

 

 

Crunches - 20 Reps

 

 

 

Workout #2

EXERCISE

Set #1

Set #2

Set #3

Set #4

Barbell Free Squat - 10,8-9,6-7 Reps

 

 

 

 

Leg-extensions - 12,12,12 Reps

 

 

 

 

Military Press - 10,8-9,6-7 Reps

 

 

 

 

Dumbell Shoulder Press - 10,10,8 Reps

 

 

 

 

Side Raise - 12,12,12 Reps

 

 

 

 

Skull Crasher - 10,8-9,6-7 Reps

 

 

 

 

One Hand Cable Triceps Pushdown - 12,12,12 Reps

 

 

 

 

Leg Raise - 20,20,20,20 Reps

 

 

 

 

 

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