Total – Body Workout Routine For Mass

Build muscle mass fast with this Total – Body Workout Routine For Mass!

Total – Body Workout 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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