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10 Week Mass Building Program

Created by tboylen

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Summary

4 Workouts / 29 Exercises

0% Cardio / 100% Strength Training

Workout Program Description

 

Workouts

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Bench Press - Barbell, Flat
4 sets: 10 reps, 8 reps, 8 reps, 6 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: 8 reps, 8 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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Flyes - Dumbbell, Flat
2 sets: 10 reps, 10 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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Bent-Arm Dumbbell Pullover
2 sets: 8 reps, 8 reps
Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ...

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Push-Ups
1 set: 25 reps
Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g...

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Bench Press - Barbell, Flat, Close-Grip
4 sets: 10 reps, 8 reps, 8 reps, 6 reps
Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com

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Skull Crushers
3 sets: 10 reps, 10 reps, 10 reps
Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the...

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Bench Dips
3 sets: 25 reps, 25 reps, 25 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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