10 WEEK MASS BUILDING PROGRAM - Muscle & Strength

1 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.

2 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 Shrugs*210 Upright Row*210 ForearmsStanding Wrist Curl410 Barbell Wrist Curl410*Dumbbell shrugs and upright row can be TOOLS YOU NEED TO BUILD THE body YOU WANT StoreWorkoutsDiet PlansExpert GuidesVideosTools10 WEEK MASS BUILDING PROGRAMThis workout is designed to increase your Muscle mass as much as possible in 10 weeks.

3 Works each Muscle group hard once per week using mostly heavy compound to workout : Goal: Build MuscleTraining Level: AdvancedProgram Duration: 10 WeeksDays Per Week: 4 DaysTime Per workout : 50 MinsEquipment: Barbell, Bodyweight,Dumbbells, MachinesAuthor: Team Muscle & Strength