10 Week Mass Building Program

10 Week Mass Building Program............

10 weeks muscle building program. This training is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once a week, usually with heavy compound movements. They are on a 4 day split routine, train, rest on Wednesday and on weekends. To get the most from this program, you must eat BIG. Big meals, at least 5 times a day.
Monday - chest and triceps
Breast
Exercise Sets Reps
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
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 extra weight
Triceps Dip 3 10
Triceps Bench Dip 3 8
Workout Notes:
None.
Tuesday - back and biceps
Back
Exercise Sets Reps
Chin Up 2 8
One-arm dumbbell rows 3 8
Row 2 8
Barbell bent over row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing barbell curls 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl February 12 to 14
Concentration Curl 2 10
Workout Notes:
None.

WEDNESDAY - REST DAY / CARDIO
Thursday - shoulders and forearms
Shoulders
Exercise Sets Reps
Shoulder Press Machine 3 10
Dumbbell Reverse Fly March 8 to 10
Military Press 4 10
Dumbbell lateral raises 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Sets Reps
Standing Unterarmcurls 4 10
Barbell Unterarmcurls 4 10
Workout Notes:
Dumbbell shrugs and upright row superset can be.
Friday - Legs
Upper legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves
Exercise Sets Reps
Standing calf raises 4 12
Seated calf raises 2 12
Workout Notes:
None.

WEEKEND - rest