10 Week Mass Building Program
This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
day1
day2
day3
day4
1. Bench press-4x10,8,8,6
2. Incline bench press-3x8,8,6
3. Decline bench press-3x8,8,6
4. Dumbbell flys-2x10
5. Dumbbell pullover-2x8
6. Tricep extension-4x10,8,8,6
7. Tricep dip-3x10
8. Tricep bench dip-3x8
1. Chin up-2x8
2. One arm dumbbell row-3x8
3. Seated row-2x8
4. Bent over barbell row-2x8
5. Lat pull down-3x10,10,8
6. Standing barbell curl-3x8,8,6
7. Close grip preacher curl-3x8,8,6
8. Incline dumbbell curl-2x12,14
9. Concentration curl2x10
1. Machine shoulder press-3x10
2. Dumbbell reverse fly-3x8,10
3. Military press-4x10
4. Dumbbell lateral raise-2x10
5. Dumbbell shrugs-2x10
6. Upright row-2x10
7. Standing wrist curl-4x10
8. Barbell wrist curl-4x10
1. Squat-5x10,8,8,6,4
2. Leg extension-3x12
3. Leg curl-3x12
4. Standing calf raise-4x12
5. Seated calf raise-4x12
To get the most out of this program you need to be eating big meals, at least 5 times a day.
From muscleandstrength.com