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WORKOUT ROUTINES DATABASE
WORKOUTS TO HELP YOU REACH YOUR MUSCLE & FITNESS GOALS.
Dumbbell & Barbell Mass Workout
Workout Summary:
| Training Level: | Intermediate | |
| Main Goal: | Build Muscle | |
| Days Per Week: | 5 | |
| Workout Type: | Split | |
| Designed By: | Damien Mase |
Description of Workout:
Looking to add muscle mass? Maybe this is the right workout for you. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. This workout is intense, so you will get the best results if you supplement with creatine and protein. Remember to get plenty of rest and minimize cardio while you're trying to bulk up. If you need help using the workout visit our forum and ask. Good luck.
| Monday - Shoulders | ||
| Shoulders |
||
| Exercise | Sets | Reps |
| Military Press | 4 | 10-14 |
| Seated Dumbbell Press | 4 | 8 |
| Dumbbell Front Raise | 3 | 8-10 |
| Dumbbell Lateral Raise | 5 | 12, 10, 8, 8, 6 |
| Dumbbell Reverse Fly | 3 | 10 |
| Workout Notes: |
||
| None. | ||
| Tuesday - Back | ||
| Back |
||
| Exercise | Sets | Reps |
| Wide Grip Pull Up | 7 | 12 down to 6 |
| Bent Over Barbell Row | 4 | 12 |
| One Arm Dumbbell Row | 3 | 10 |
| Deadlifts | 4 | 10 |
| Dumbbell Shrugs | 4 | 8-12 |
| Workout Notes: |
||
| None. | ||
| Monday - Chest, Triceps, Abs | ||
| Chest |
||
| Exercise | Sets | Reps |
| Barbell Bench Press | 4 | 8 |
| Incline Dumbbell Bench Press | 4 | 10 |
| Decline Dumbbell Bench Press | 3 | 8 |
| Dumbbell Flys | 4 | 12 |
| Chest Dip | 4 | MAX (weighted) |
| Triceps | ||
| Exercise | Sets | Reps |
| Close Grip Bench Press | 5 | 5 |
| Tricep Kickback | 3 | 12-15 light |
| One Arm Dumbbell Extension | 3 | 8-10 |
| Lying Tricep Extension | 4 | 12 strict | Abs |
| Decline Sit Ups | 4 | MAX |
| Workout Notes: |
||
| Thursday - Biceps | ||
| Biceps |
||
| Exercise | Sets | Reps |
| Standing Barbell Curl | 4 | 8 |
| Preacher Curl | 4 | 8 |
| Standing Hammer Curl | 4 | 10 |
| Concentration Curl | 3 | 12 |
| Reverse Barbell Curl | 3 | 7-8 |
| Workout Notes: |
||
| None. | ||
| Friday - Legs | ||
| Legs |
||
| Exercise | Sets | Reps |
| Dumbbell Lunge | 4 | 5 each leg |
| Squat | 6 | 10 |
| Deadlifts | 4 | 10 |
| Standing Calf Raise | 8 | 15-20 |
| Workout Notes: |
||
| None. | ||
SATURDAY AND SUNDAY - REST DAYS
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