Description
Day one of a split mass builder workout.
Exercise Routine
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Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds in each direction. On the way down do not let the weight stack touch, but stop just before and then go into the next repetition. Do not lock your elbows on the way out. Pick a weight that challenges you but that you can keep perfect technique throughout. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget...Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Sit on seat. Grasp handles and place back of upper arms parellel on padding with elbows approximately in line with the lever's fulcrum. Push lever down until arm is fully extended. Return and repeat.
...Sit on seat. Grasp handles and place back of upper arms parellel on padding with elbows approximately in line with the lever's fulcrum. Push lever down until arm is fully extended. Return and repeat.
(less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 10 reps
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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...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 description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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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...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 dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ...With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your upper arm and elbow are locked in to the side of your body and your upper arm and forearm form a right angle. Feeling the contraction in your triceps, pull the stirrup handle down to your side until your arm is straight. Squeeze and then slowly return the handle to the starting position. Finish your desired number of reps, then switch arms. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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