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Mass And Strenght Split 4 Days RoutineCreated by traydee
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Workout Programs → Mass And Strenght Split 4 Days Routine
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Summary
4 Workouts / 33 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
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Workouts
Mass Gain Split Rutine Day 1 Chest Triceps
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Bench Press - Barbell, Inclined 5 sets: 15 reps, 12 reps, 10 reps, 8 reps, 5 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Dumbbells, Inclined 4 sets: 10 reps, 8 reps, 8 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Bench Press - Barbell, Declined 3 sets: 12 reps, 9 reps, 6 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Bench Press - Dumbbell, Declined 2 sets: 10 reps, 12 reps Like the Dumbbell Bench Press but on a decline bench. This works more of the lower chest. Exercise description by Bodybuilding.com |
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Flyes - Dumbbell, Flat 4 sets: 12 reps, 12 reps, 12 reps, 12 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Tricep Extension - Barbell, Lying 2 sets: 6 reps, 8 reps Hold barbell or EZ Curl bar with hands about 8 inches apart. Lie on your back with your head close to the end of the bench. Position bar behind head. Keep upper arms close to your head and parallel to... |
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Bench Dips 3 sets: 12 reps, 12 reps, 12 reps Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh... |
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Tricep Pushdowns - Straight Bar 3 sets: 12 reps, 10 reps, 8 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
Latest Users
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quiksilva_72Josh Ricta from United States |
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owen18Sam Townsley from Adelaide, South Australia (Home) |
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