Transcription of 10 WEEK MASS BUILDING PROGRAM - Muscle & Strength
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10 WEEK MASS BUILDING PROGRAM - Muscle & Strength
Monday - Chest & TricepsExerciseSetsRepsChestBarbell Bench Press410, 8, 8, 6 Incline Bench Press38, 8, 6 Decline Bench Press38, 8, 6 Dumbbell Flys210 Dumbbell Pullover28 TricepsTricep Extension410, 8, 8, 6*Tricep Dip310 Tricep Bench Dip38*Add more weight for each - Back & BicepsExerciseSetsRepsBackDeadlift510, 8, 8, 6, 4 Chin Up28 One Arm Dumbbell Row38 Seated Row28 Close Grip Lat Pull Down310, 10, 8 BicepsStanding Barbell Curl38, 8, 6 Close Grip Preacher Curl38, 8, 6 Incline Dumbbell Curl212 - 14 Concentration Curl210 Friday - LegsExerciseSetsRepsLegsSquat510, 8, 8, 6, 4 Leg Extension312 Leg Curl312 CalvesStanding Calf Raise412 Seated Calf Raise212 Thursday - Shoulders & ForearmsExerciseSetsRepsShouldersMachine Shoulder Press310 Dumbbell Reverse Fly38 - 10 Mi
THE BODY YOU WANT® Store Workouts Diet Plans Expert Guides Videos Tools 10 WEEK MASS BUILDING PROGRAM This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.
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