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mass and strength buildingCreated by tripleJ
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Workout Programs → mass and strength building
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Summary
6 Workouts / 62 Exercises
4% Cardio / 96% Strength Training
Workout Program Description
gotta lift big to get big
Workouts
Monday chest and bicep and abs
Description
chest and bicep and abs
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Treadmill Running or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... |
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Bench Press - Barbell, Flat 6 sets: 6 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 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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Bench Press - Barbell, Inclined 3 sets: 6 reps, 6 reps, 6 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 - Barbell, Declined 3 sets: 6 reps, 6 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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hammerstrength flat and incline superset 3 sets: 6 reps, 6 reps, 6 reps |
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Barbell Curl - Standing 4 sets: 10 reps, 6 reps, 6 reps, 6 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Dumbbell Curl - Incline 3 sets: 6 reps, 6 reps, 6 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal... |
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Cable Curl - Overhead 3 sets: 6 reps, 6 reps, 6 reps Attach the stirrup attachment to two overhead cable pulleys. Stand between them and grasp the handles with an underhand grip. Hold your arms straight out to your sides so your body is forming a "T" an... |
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21s - EZ Bar 2 sets: 21 reps, 21 reps Stand and grip the EZ-bar with hands at a shoulder-width grip. Start with arms fully extending below your waist. Perform the exercise in three steps: First, curl "halfway" , stopping when your elbow... |
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Crunch - Machine 2 sets: 15 reps, 15 reps This is like a situp or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and conc... |
| There are other exercises for this workout, view them in the workout detail | |
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