Mass Performance Program - Day 1: Upper Body

Team Dymatize
Written By: Team Dymatize
April 2nd, 2015
Updated: February 22nd, 2021
Categories: Workouts Chest Workouts
65.1K Reads
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
  • Main Goal
    Build Muscle
  • Workout Type
    Split
  • Training Level
    Beginner
  • Program Duration0 weeks
  • Days Per Week
    4
  • Equipment Required
    Barbell, Dumbbells, EZ Bar
  • Target Gender 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
3 Comments
CG
Posted on: Sat, 04/16/2016 - 18:54

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

Nick
Posted on: Mon, 12/14/2015 - 21:21

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

M&S Team Badge
MikeWines
Posted on: Tue, 12/15/2015 - 09:15

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

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