Mass Workout

Week: 1
2 MINUTES REST

Monday-Arms-HEAVY
Barbell Curl-8, 6, 4, 4
Hammer Curl-8, 6, 4, 4
Preacher Curl-4X8
Skull Crusher-8, 6, 4, 4
Rope Ext.-4X8
Reverse Ext.-4X8

CALVES
OBLIQUES


Tuesday-Chest, Abs-HEAVY
Smith Bench-8, 8, 6, 4
Incline Dumbbell-4X8
Decline Dumbbell-4X8
Cable Flies-4X8
Bent Cable Flies-4X8
ABS


Wednesday-Legs, Back, Traps-HEAVY
Smith Squat/Leg Press-8, 8, 6, 4
Dead Lift-4X5
Lat Pull Down-10, 8, 6, 4
Machine Rows-4X8
Low Rows-4X8
Dumbbell Shrugs-4X8
Smith Reverse Shrugs-4X8


Thursday-Shoulders, Calves, Obliques
Seated Dumbbell Press-4X8
Dumbbell Front Raise-4X8
Cable Side Raise-4X8
Rear Deltoid Machine-4X8
Reverse Peck Deck-4X8
CALVES
OBLIQUES

Friday-Chest, Abs-HEAVY
Smith Bench-10, 8, 6, 4
Incline Dumbbell-4X8
Smith Decline-4X8
Peck Deck-4X8
Bent Cable Flies-4X8
ABS