The Ultimate Mass-Detail Workout

WORKOUT 1:
BODYPART    EXERCISE SETS  REPS
Chest Smith machine incline presses* 2 7-9
High-low cable flyes 1 7-9
Wide-grip dips (drop sets) 2 7 (6)
Cable flyes (double-drop set) 1 7 (6) (5)
Lats Pulldowns* 1 7-9
Undergrip pulldowns 1 7-9
Superset
    Machine pullovers 1 7-9
    Undergrip rope rows 1 7-9
Triceps Lying extensions 2 7-9
Superset
    Cable overhead extensions 2 7-9
    Bench dips 2 7-9
Abs Hanging kneeups 1 max
Superset
    Hanging kneeups 1 7-9
    Incline kneeups 1 max
Superset
    Ab bench crunches (drop set) 1 10 (7)
    Twisting crunches 1 max
Bench V-ups 1 max

 

WORKOUT 2:
BODYPART    EXERCISE SETS  REPS
Quadriceps Hack squats* 2 7-9
Leg extensions 1 7-9
Leg extensions (drop set) 1 7 (5)
Feet-forward Smith-machine squats or
leg presses 1 7-9
Squats* 1 10
Hamstrings Leg curls 1 7-9
Leg curls (drop set) 1 7 (5)
Stiff-legged deadlifts* 2 7-9
Hyperextensions (drop set) 1 9 (6)
Calves Leg press calf raises 2 15-20
Hack machine calf raises (drop set) 1 12 (8)
Machine donkey calf raises 1 12
Seated calf raises 2 10
Lower back Lower-back machine 1 10-12

 

WORKOUT 3:
BODYPART    EXERCISE SETS  REPS
Delts Dumbbell upright rows 3 7-9
Superset
    Seated laterals 1 7-9
    Wide-grip upright rows 1 7-9
Smith machine presses 1 7-9
Seated dumbbell presses 1 7-9
Superset
    Incline one-arm laterals 1 7-9
    Cable laterals 1 7-9
Bent-over laterals (drop set) 1 7-9
Midback Machine rows* 2 7-9
Bent-arm bent-over laterals (drop set) 1 7 (5)
Superset
    Machine shrugs 1 7-9
    Dumbbell shrugs 1 7-9
Biceps Cable curls* 2 7-9
Concentration curls (drop set) 1 7 (5)
One-arm spider curls 1 7-9
Brachialis Superset
    Incline hammer curls* 1 7-9
    Rope hammer curls 1 7-9
Forearms Superset
    Reverse wrist curls* 1 10-15
    Dumbbell reverse wrist curls* 1 8-10
Superset
    Wrist curls* 1 10-15
    Dumbbell wrist curls* 1 8-10
Forearm rockers 1 max

Train five days per week: Monday through Friday.

*Do one to two light warmup sets with 50 percent of your work weight on the first set and 80 percent on the second prior to the work sets.

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