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Mass Gaining WorkoutCreated by ronniecannon
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Workout Programs → Mass Gaining Workout
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Summary
5 Workouts / 37 Exercises
3% Cardio / 97% Strength Training
Workout Program Description
Works every muscle of the body heavily once a week and then a light, full-body workout is thrown in at the end of the week. To stay in shape and lose body fat, cardio is scheduled twice a week along with an exhausting ab workout.
Workouts
Description
Heavy workout target all the muscles that utilize 'pushing' exercise motions.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 5 sets: 6 reps, 6 reps, 2 reps, 6 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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D-Bell Fly 3 sets: 8 reps, 8 reps, 8 reps Start lying flat on a bench, with dumbbells in both hands, and your arms straight out , palms facing up. Then, pull your hands together, with your arms slightly less than fully extended. |
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Bench Press - Barbell, Inclined 3 sets: 8 reps, 8 reps, 8 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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Dips - Chest Version 3 sets: 8 reps, 8 reps, 8 reps Same as the Triceps Version, except you are leaning forward, which works more of the lower chest. Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows ... |
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Shoulder Press - Dumbbell, Seated 3 sets: 8 reps, 8 reps, 8 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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D-Bell Shrugs 3 sets: 8 reps, 8 reps, 8 reps Standing up, with dumbbells in each hand and arms hanging by your side, raise your shoulders up to you ears and hold for three seconds. |
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Front Plate Raise 3 sets: 8 reps, 8 reps, 8 reps Works the front of your shoulders. While standing, hold a barbell plate in both hands at the 3 and 9 o'clock positions. Your palms should be facing each other. Keep your arms straight and locked or ne... |
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Tricep Extension - EZ-Bar, Seated, Overhead 3 sets: 8 reps, 8 reps, 8 reps Hold barbell or EZ Curl bar with your hands about 6 to 8 inches apart. Sit at the end of a flat bench with your feet firmly on the floor and your back straight. Raise bar overhead to arm's length. Low... |
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Tricep Pushdowns - Rope 3 sets: 8 reps, 8 reps, 8 reps Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio... |
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Bench Dips 3 sets: 8 reps, 8 reps, 8 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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