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. |
WEDNESDAY - REST DAY/CARDIO
WEEKEND - REST TIME
Got Something To Say? Post Your Comments Below
For chest and triceps do you go through all the exercises for set 1 and then do it again for set 2 and so on or do you finish one exercise and go on to the next?
Finish one exercise and move on to the next.
alright thanks
hi... ive been going gym for a bit but only realised about protein carbs ect, iv been eating breakfast - porridge - dinner -- 2 tuna sandwiches -- tea -- chicken -- and then toast or cerial at night... what should i improve on? i need a diet
Here's a good diet that I used---if you're looking to lose weight, this helps.
I also do a 4-day weight lifting cycle to build muscle...so I'm losing weight and building some muscle...hopefully that's what you're trying to do.
Anyway, here's the diet:
Breakfast: Spinach, cheese, mushroom omelette, made of 1 egg and some egg whites. Whey protein shake and 1 glass of water.
2 hours later, I have about 2 or 3 handfuls of mixed nuts.
Lunch (2 hours after nuts): Chicken Caesar salad (I make my own). I make the salad on Sundays filled with carrots, celery, romaine lettuce, peppers, grape tomatoes, and cucumbers. Everything I get is organic (non-organic has been found to lead to system failures and obesity). The chicken I boil in water and then cut up and put in the fridge.
2 hours later: Fruit salad made of blackberries, raspberries, blueberries, pineapple, strawberries, and grapes.
2 hours later: More fruit or nuts..that's typically my snack.
Dinner: Either more of the salad, or sometimes I make a bean/cheese burrito.
I found that this works...and it's actually really tasty. I love salads, so I love eating this stuff.
Also, I have a champion juicer; I juice every 2 days and make a vegetable juice of carrots, celery, cucumbers, beets, and a little ginger. It definitely gives me lots of energy. You can even find one of these on ebay for like 50 bucks.
I also drink lots and lots of water and tea all day. On top of the weight lifting, I use the eliptical machine every day for about 1 hour.
Hope all that helps...good luck.
" tuna sandwiches aint gonna cut it mate. I'm a small lad and I work my way through 6
You should probably read up on mercury buildup through excessive predator fish consumption. Its a very serious health risk and you could fall victim to heavy metal poisoning.
try not to eat cereal or toast at night as these store carbs and carbs are used as energy. try to cut down on carbs after 3pm. try eating pasta for dinner and going to workout in the afternoon
Are you serious? Pasta is a carb unless you're just eating the sauce. Please think before you give terrible advice.
without lecturing you in basic high school science.... i am hesitant to tell you that pasta sauce is 90% carbs. FYI and take a page from your own book: DONT GIVE TERRIBLE ADVICE.
Steve, Will this workout work on me since I'm skinny and has fast metabolism?
hi...HELP
Am I meant to work out in the same order as written down??
I was concerned about wearing the muscles down before i finished the workout.
Any help would be greatly apreciated.. thanks
Hi Felxi,
Perform the exercises in the order listed. Don't worry about wearing down the muscles. That's the point. If you are tired later on, but still working hard, your efforts will be rewarded.
The gym can sometimes be busy and the equipment i need is being used is it okay to jump out of order just so i can get the other sets out of the way first?
Hi Ron,
Yes, that's ok.
So does that means do ALL the chest exercises, and THEN all the triceps exercises?
I have a question. How do you know how much weight to use? Do you base it on percentages of your max?
hi there tyler depending on your goal depends on what percentage of your one rep max you need to lift, but i recommend to do about 80% of your 1 rep max hope this helps
eat a orange or a apple befor you workout a orange will give you more energy befor you workout and a apple will help you burn fat easier
no, you go through all of your workouts one at a time unless u want to superset your triceps with your chest. If you went through all workouts for one set, you wont be doing much heavy weight because your chest will be destroyed!
hi im looking to build arms chest and ass ben workin out 3 - 4 times a week and showing lil in all areas..what can i do to build faster and gain more results?? ive ben on multi vitamins creatine serum b12 b complex and all ive gotten is a belly ...frustrated im 5 11 145 feel stronger but am limited bcuz of bad back from car accident 2 n heart attacks need help//also hw much weight should i be starting with right now im doing 20 - 25 lbs with dumbbells and varing on the universal machines but have gone up but with very small results thanx mick
I would eat eat eat.......try dropping your reps to 4-6 and use insane weight cheating on some if need be.but all in all dont matter how hard you hit the gym if your food intake is not insane.
I've got the same problem as you in height and weight. I've been slowly gaining weight just by eating tons doing 2 protein shakes a day (one after workout with vitamins and 1 right before bed. You shouldn't be starting at anything that is heavier than what you can lift. Sure it sucks being the small guy at the gym but everyone was you at one point. Just throw on an iPod and get in the zone. Any preworkout stuff you can take to get you worked up will help you lift more. I take c4 extreme and it works out well for me. Just gotta find something that suits you.
Hey zack i dont eat much but i do take protein shakes does that help or do i need to eat more?? And if i need to eat more what would you suggest because i really dont know im really skinny and i want to gain weight and grow muscle please help?
hey what should I do routine wise after this 10 week program
? still want to pack mass on.thanks
do you have to in increase weight on every set for maximim results???
Who ever created this work out is a bird. This routine is missing volume and will lead to injury. Big muscle groups are missing sets and has exercises that are overrated for longterm and longetivity.
What would you suggest to add/take out, or as a new routine?
i bet your skinny lol
yea that work out is weak sauce.....
He has to be skinny or a puss bc this workout is INTENSE...one of the best ive run across and ive been training for 12 years or so. only on week (4) and along w/the intense workout ive been eating properly and have gained 9 pounds!! i love this program and recomend it to ANYONE who wants to get serious about putting on some mass.
12 years and you still search for programmes
King,
I don't care how many years you train, how much you THINK you know or how many books you read you can always pick up new tips, new routines and just learn in general from others. So to answer your question YES after 12 years I still search for new programs! Btw it must work bc I'm now done w/this 10 week program and i added 13 lbs total and bench went up from 315 to 330lbs and can now rep out 275 lbs 6 times (on 4th set). So rather than ACTING like you know all just shut up and lift!!
I'm gonna try your program. And its funny to listen to all the haters on here...Thanks for the tips tho!
ive used almost this exact routine for seven months and seen insane results. in the small amount of time ive been working out with this routine ive flew passed all my friends who've been working out for years. sorry, but you obviously dont know mass building.
When they say to eat big meals or like 5 meals a day, how many estimated calories would that be?
at least 800 calories per meal,
When it says to eat big meals or 5 meals a day, as estimate how many calories does anyone think would be appropriate, and im only 14.
im a skinny lad who wishes to become a proffesional body builder
Ive been working out seriously for a little over a year now and im stuck in a plateau period for a long time now. Could this routine be used as a good plateau breaker?
Are you plateauing with muscle gains and/or strength gains? Also, how many calories are you eating per day, and are you pushing for progression on every set?
I would recommend varying your work outs and switching up the days you work on certain muscles. Every few weeks you should change up your work out unless your on a long term routine. Its helped me avoid plateauing when i've tried to build muscle or cut down and tone up.
How do you increase weight? is it by the week or when you feel that you can exceed that weight you are doing?
How often do you add weight, weekly, excerise, when you feel its right?
Whenever you can do the number of reps listed in the program.
Hi
This is listed as a ten week programme. Do you do these same exercises for 10 weeks and just increase the weight? Its just that I have always been thought you had to to vary the exercises to stop the muscles getting used to the same exercises.
As long as you are increasing the weight when possible and pushing yourself on every set you do not need to switch exercises.
the gym im at right now is limited. there is no free weight bench or incline. would you prefer using the smith machine or dumbbells for chest
I would do a combination of both, and add dips if you can.
Tricep Extension 4 10, 8, 8, 6 adding weight- for the adding weight does it mean u add weight after each set or just for the last one
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