Dumbbell & Barbell Mass Workout

Dumbbell & Barbell Mass Workout.............

Looking to add muscle mass? Perhaps this is the right training for you. With just dumbbells and barbells, this training each muscle group hits hard once a week over a 5-day plan. This training is intensive, so you get the best results when you supplement with creatine and protein. Remember to get plenty of rest and minimize heart while you try to loose. If you need help with the training you will visit our forum and ask. Good luck.
Monday - Shoulders
Shoulders
Exercise Sets Reps
Military Press April 10 to 14
Seated dumbbell press 4 8
Dumbbell Front Raise March 8 to 10
Dumbbell lateral raises 5 12, 10, 8, 8, 6
Dumbbell Reverse Fly 3 10
Workout Notes:
None.
Tuesday - Back
Back
Exercise Sets Reps
Wide Grip Pull Up 7 12 to 6
Bent Barbell Row 4 12
One-arm dumbbell rows 3 10
Deadlift 4 10
Dumbbell Shrugs April 8 to 12
Workout Notes:
None.
Wednesday - Chest, Triceps, Abs
Breast
Exercise Sets Reps
Barbell bench press 4 8
Incline Dumbbell Bench Press 4 10
Decline dumbbell bench press 3 8
Dumbbell Flys 4 12
Chest Dip 4 MAX (weighted)
Triceps
Exercise Sets Reps
Close Grip Bench Press 5 5
Triceps Kickback March 12 to 15 light
One arm dumbbell March 8 to 10
Lying triceps extension 4 12 strict
Abs
Decline Sit Ups 4 max
Workout Notes:

Thursday - Biceps
Biceps
Exercise Sets Reps
Standing barbell curls 4 8
Preacher Curl 4 8
Standing Hammer Curl 4 10
Concentration Curl 3 12
Reverse barbell curls March 7 to 8
Workout Notes:
None.
Friday - Legs
Legs
Exercise Sets Reps
Dumbbell 4 5 lungs each leg
Squat 6 10
Stiff leg deadlifts 4 10
Standing calf raises 15 to 20 August
Workout Notes:
None.

Saturday and Sunday - REST DAYS