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Mega Massive Gains WorkoutCreated by absmith
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Workout Programs → Mega Massive Gains Workout
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Summary
3 Workouts / 22 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
This workout is a modified version of the one that appears on BodyBuilding.com. Monday is a tough day, but most exercises only have two sets.
Workouts
Mega Massive Gains Workout (Monday)
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Bench Press - Barbell, Flat 3 sets: 5 reps, 5 reps, 5 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: 5 reps, 5 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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Shoulder Press - Dumbbell, Seated 2 sets: 5 reps, 5 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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Side Lateral Raise 2 sets: 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Rear Delt Raise - Dumbbell, Lying 2 sets: 10 reps, 10 reps Works your rear delts. Lie face down on a fairly tall flat bench. Hold dumbbells, palms facing in, arms hanging straight down. Keep your elbows almost locked and your arms straight. Raise dumbbells in... |
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Tricep Pushdowns - Rope 2 sets: 10 reps, 10 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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Tricep Extension - Dumbbell, Lying 2 sets: 10 reps, 10 reps Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit... |
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Tricep Kickbacks - Dumbbell 2 sets: 10 reps, 10 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a... |
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EZ-Bar Curl 2 sets: 10 reps, 10 reps Just like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com |
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Barbell Curl - Standing 2 sets: 8 reps, 8 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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