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TOTAL - BODY PROGRAM
FOR MASS
DAY ONE (MONDAY)
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Chest |
Bench
presses |
3 * |
|
6-8 |
|
Incline
dumbbell presses |
3 |
|
8 |
|
Dips |
3 |
|
6-8 |
|
Incline
dumbbell flyes |
3 |
|
8 |
| Biceps |
Barbell
curls |
3 |
|
6-8 |
|
Barbell
preacher curls |
3 |
|
8 |
| Triceps |
Close-grip
bench presses |
3 * |
|
6-8 |
|
Seated
barbell extensions |
3 |
|
6-8 |
| Forearms |
Reverse
barbell curls |
3 |
|
8 |
|
Dumbbell
wrist curls |
3 |
|
10-12 |
| Abs |
Crunches |
3 |
|
20 |
|
|
DAY TWO (TUESDAY) REST
DAY THREE (WEDNESDAY)
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Back |
Behind
the neck pulldowns |
3 |
|
6-8 |
|
Bent-over
barbell rows |
3 |
|
6-8 |
|
Barbell
bent arm pull-overs |
3 |
|
6-8 |
| Traps |
Barbell
shrugs |
3 |
|
6-8 |
| Shoulders |
Behind
the neck presses |
3 * |
|
6-8 |
|
Dumbbell
lateral raises |
3 |
|
8 |
|
Barbell
upright rows |
3 |
|
6-8 |
| Abs |
Crunches |
3 |
|
20 |
| |
DAY FOUR (THURSDAY) REST
DAY FIVE (FRIDAY)
| BODYPART
|
EXERCISE |
SETS |
|
REPS |
| Quads |
Leg
extensions |
3 |
|
6-8 |
|
Squats |
3 |
|
6-8 |
|
Leg
presses |
3 * |
|
6-8 |
| Hamstrings |
Lying
leg curls |
4 |
|
6-8 |
|
Stiff-legged
deadlifts |
4 |
|
8 |
| Calves |
Standing
calf raises |
4 |
|
15-20 |
|
Seated
calf raises |
4 |
|
15-20 |
| Forearms |
Reverse
barbell curls |
3 |
|
8 |
|
Barbell
wrist curls |
2 |
|
12-15 |
|
Barbell
reverse wrist curls |
2 |
|
12-15 |
| Abs |
Crunches |
3 |
|
20 |
| |
DAYS SIX (SATURDAY) AND SEVEN (SUNDAY) REST
TRAINING NOTES
| Before the
workout, begin with a 10 minute warm-up. |
| Perform a
warm-up set of 12 reps before the main set. |
| Use proper
training form. |
| Train to
failure. |
| Rest 2 minutes
between each set. |
| * On the
last set of the exercise perform 2-3 forced reps. |
| Stretch between
sets. |
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