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Home » Workout Routines » 10 Week Mass Building Program |
10 WEEK MASS BUILDING PROGRAM
Recommend Supplements For This Workout:
- Whey Protein (pre/post workout)
- Creatine (daily/post workout)
- Simple Carbs (post workout only)
- Multi-Vitamin (every morning)
Workout Summary:
| Training Level: | Advanced |
| Main Goal: | Build Muscle |
| Days Per Week: | 4 |
| Workout Type: | Split |
| Designed By: | M&S Writers |
Description of Workout:
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
| Monday - Chest and Triceps | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 10, 8, 8, 6 |
| Incline Bench Press | 3 | 8, 8, 6 |
| Decline Bench Press | 3 | 8, 8, 6 |
| Dumbbell Flys | 2 | 10 |
| Dumbbell Pullover | 2 | 8 |
| Triceps | ||
| Exercise | Sets | Reps |
| Tricep Extension | 4 | 10, 8, 8, 6 adding weight |
| Tricep Dip | 3 | 10 |
| Tricep Bench Dip | 3 | 8 |
| Workout Notes: |
||
| None. | ||
| Tuesday - Back and Biceps | ||
| Back |
||
| Exercise | Sets | Reps |
| Chin Up | 2 | 8 |
| One Arm Dumbbell Row | 3 | 8 |
| Seated Row | 2 | 8 |
| Bent Over Barbell Row | 2 | 8 |
| Lat Pull Down | 3 | 10, 10, 8 |
| Biceps | ||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 3 | 8, 8, 6 |
| Close Grip Preacher Curl | 3 | 8, 8, 6 |
| Incline Dumbbell Curl | 2 | 12-14 |
| Concentration Curl | 2 | 10 |
| Workout Notes: |
||
| None. | ||
WEDNESDAY - REST DAY/CARDIO
| Thursday - Shoulders and Forearms | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Machine Shoulder Press | 3 | 10 |
| Dumbbell Reverse Fly | 3 | 8-10 |
| Military Press | 4 | 10 |
| Dumbbell Lateral Raise | 2 | 10 |
| Dumbbell Shrugs | 2 | 10 |
| Upright Row | 2 | 10 |
| Forearms | ||
| Exercise | Sets | Reps |
| Standing Wrist Curl | 4 | 10 |
| Barbell Wrist Curl | 4 | 10 |
| Workout Notes: |
||
| Dumbbell shrugs and upright row can be supersetted. | ||
| Friday - Legs | ||
| Upper legs |
||
| Exercise | Sets | Reps |
| Squat | 5 | 10, 8, 8, 6, 4 |
| Leg Extension | 3 | 12 |
| Leg Curl | 3 | 12 |
| Calves | ||
| Exercise | Sets | Reps |
| Standing Calf Raise | 4 | 12 |
| Seated calf Raise | 2 | 12 |
| Workout Notes: |
||
| None. | ||
WEEKEND - REST TIME
BEST WORKOUT SUPPLEMENTS
 |
MRI Black PowderBlack Powder is the first and only pre-training formula to employ the powerful Nos up-regulating whey "peptide fraction" Actinos2, delivered with MRI's "Instant Release" (IR) technology. Read More » |
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Scivation XtendScientific blend of Energy Aminos consisting of the proven 2:1:1 ratio of BCAAs, Glutamine, Citrulline Malate, & Vitamin B6 that will give you the energy you need to maximize your training while enhancing recovery! Read More » |
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