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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 Military Press410 Dumbbell Lateral Raise210 Dumbbell

Monday - Chest & Triceps Exercise Sets Reps Chest Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 Decline Bench Press 3 8, 8, 6 Dumbbell Flys 2 10

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