Mass Performance Program - Day 1: Upper Body

Mass Performance Program - Day 1: Upper Body
Every good training week starts with chest day! Mass Performance Program Day 1 blasts your pecs before moving on to biceps and triceps.

Workout Summary

Build Muscle
Split
Beginner
4
Barbell, Dumbbells, EZ Bar
Male & Female

Workout Description

In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.

Justin's Workout

Exercise Warm Up Sets Working Sets
Chest Activation: Barbell Landmine to Press -- 3x10 (each side)
1. Barbell Flat Press 2x20 2x10,8,6
2. Dumbbell Pullover -- 3x10-12
3. Pull Ups -- 3xFailure
4. Dumbbell Rotational Skullcrusher -- 3x10-12
5. Barbell Curl -- 3x8-10

David's Workout

Exercise Warm Up Sets Working Sets
Chest Activation: Barbell Landmine to Press -- 3x10 (each side)
1. Dumbbell Incline Press 2x20 3x10-12
2. Dumbbell Pullover/Fly 1x20 3x10-12
3. Pull Ups -- 3xFailure
4. Alternating Dumbbell Skullcrusher -- 3x12
5. Eccentric Barbell Curl -- 3x10

View the Dymatize MPP Stack

3 Comments+ Post Comment

No Profile Pic
Posted Sat, 04/16/2016 - 18:54
CG

When pyramiding on the bench press, are you supposed to increase the weight after each pair of sets?

No Profile Pic
Posted Mon, 12/14/2015 - 21:21
Nick

When benching is it,
Set 1+2 -10 reps
Set 3+4 -8 reps
Set 5+6 -6 reps
Or vise versa ?

MikeWines's picture
Posted Tue, 12/15/2015 - 09:15
MikeWines

Nick,
That's correct, it's a pyramid format for the reps.