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Mass Building ProgramCreated by absmith
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Workout Programs → Mass Building Program
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Summary
2 Workouts / 18 Exercises
0% Cardio / 100% Strength Training
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Workout Program Description
Total body workout program for building muscle mass. This program works out all major muscles (chest, back, shoulders, arms, abs, and legs). For best results, perform both workouts twice a week. Suggested weekly routine: Sunday (Rest), Monday (Workout 1), Tuesday (Workout 2), Wednesday (Rest), Thursday (Workout 1), Friday (Workout 2), Saturday (Rest).
Workouts
Workout 2 - Legs, Shoulders, Traps, Calves
Description
Should be performed twice a week with at least two days rest between workouts.
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Squats - Barbell 3 sets: 10 reps, 8 reps, 6 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Extensions 3 sets: 12 reps, 12 reps, 12 reps Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes... |
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Leg Curls - Lying 3 sets: 10 reps, 8 reps, 6 reps Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the b... |
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Shoulder Press - Dumbbell, Seated 3 sets: 10 reps, 8 reps, 6 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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Shrugs - Dumbbell 3 sets: 10 reps, 8 reps, 6 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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Lat Pulldowns - Wide-Grip 3 sets: 10 reps, 8 reps, 6 reps Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Seated Cable Rows 3 sets: 10 reps, 8 reps, 6 reps Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... |
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Calf Raise - Seated, Machine 4 sets: 20 reps, 18 reps, 16 reps, 12 reps Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... |
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Hip Lifts 4 sets: 20 reps, 20 reps, 20 reps, 20 reps Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
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