mass workout routine pdf

Dumbbell Squat Swing 5. Version 2 This version adjusts the rep ranges and the number of sets being done on certain exercises.

Pin By Kostas On Workouts Full Body Gym Workout Workout Plan Gym Build Muscle

Week 4 4 Days workout 29th and 30th-day workout.

. For everything but abs and calves reps fall in the 6-8 range. Heres your new training split. To get the most out of this program you need to be eating BIG.

Its focus is to help increase muscle gain and strength development. You will train on a 4 day split routine resting on Wednesdays and the weekends. Calculate Total Daily Energy Expenditure TDEE Estimate your daily physical activity level based on activity level and multiply by your BMR.

If you review as much research as I. 8 Weeks Days Per Week. Sedentary BMR x 12 little or no exercise desk job Lightly Active BMR x 1375 light exercisesports 1-3 days a week Moderately Active BMR x 155 moderate exercisesports 3-5 days a week.

Avoid adding excess body fat. You can change or replace any workout you dont do with the exercise you prefer. Day 1 Chest Triceps and calves.

6 Weeks Days Per Week. By Dr Workout Staff. Mass workout routine pdf Sunday April 24 2022 Edit.

Rope face pull 5 12-10-8-10-12 upright rows 3 super set 3a. Increase strength in the 6-8 rep range. You could switch your back and shoulder workouts.

Youll do a total of 22 days of exercises in a 30-day muscle building workout plan. 30 or 40 more. GAINING MASS IS NO EASY TASK THAT MUCH IS CERTAIN.

For those accustomed to doing sets of 8-12 this means going heavier than normal. Your rep tempo should be slow and controlled. WED SAT REP RANGES ARNOLD STAYED WITH 5 SETS OF 8-12 REPS with each of these major exercises so we will stay in these rep ranges.

There are very few isolation exercises during this phase for chest back. Clean And Press 6. The first two weeks of the program are all about lifting heavy with mass-building compound exercises.

Just because youre training each muscle twice a week doesnt necessarily mean youll do the same workouts. Push Chest Triceps and Shoulders Day 3. Improve strength and power.

The muscle building program is suitable for beginners and intermediates. 3 Days Time Per Workout. You can incorporate some of the below exercises in the following weeks of training.

This program takes no prisoners in its mission to build as much muscle as is humanly possible in only 3 months. Acclimatize your body to high volume training. 12 Week Free Bodybuilding Program Goals.

Heres an example workout from Week 3. Build as much muscle mass as possible. Hopefully thats not the case because thats not what this is about.

Thursday Exercise Actual Target Sets Rest secs Squat 5 - 20 1-3 Push Ups 3 - 20 1-3 60 - 120 So for this workout you will perform 5 - 20 Squats and then 3 - 20 Push Ups. List Of Compound Exercises 2. Workoutshit-mass-3-day-split HIT MASS PROGRAM.

Exercises sets reps alternate exercises 0 warm up db shoulder press db side raise 2-3 15-20 ----- 1 super set 1a. Week 3 6 Days Workout. Workout Format Exercises and workouts are kept extremely simple with a maximum of 2 exercises per workout.

Barbell shrugs 5 12-10-8-10-12 db press 2 super set 2a. Since this FST-7 program has you training shoulders on your last workout day of the week youd want to move that workout up if youre hitting a 2nd shoulder workout at the end. The program works each muscle group hard once per week using mostly heavy compound exercises.

05 gram per pound of body weight. Single hand db press 3b. Ad Scientifically Proven To Provide 33 More Support Than Major Competitors.

Ad Stream high-energy treadmill workouts with world-class iFIT trainers at home. Barbell Cables Dumbbells Machines Author. DB Rear Delt Exercises 4.

4 x 8 drop set on final set. 510 min warmup before you begin your workout. 60 sec between sets.

Build Muscle Training Level. Build Muscle Training Level. Seated Overhead Press.

Were giving you the Arnold. Barbell shoulder press 1b. Build as much muscle as possible in 12 weeks.

The glance of 30-Day Muscle Building Workout SchedulePlan for Beginners especially for men. Single hand db side raise. 1g of protein per pound of body weight.

In addition to this first version of The Muscle Building Workout Routine SMG also includes a handful of others. Were looking at targeting every muscle every fiber and every angle in this comprehensive strength program. Its certainly not as easy as slamming a box of pop-tarts maxing out on a few exercises and then repeating the process.

Everything you just read is a free preview from my book Superior Muscle Growth. Experience interactive cardio strength workouts led by trainers on off your treadmill. Glute And Hamstring Workout 7.

Db front raise 2b. 4 Days Time Per Workout. This workout is designed to increase your muscle mass as much as possible in 10 weeks.

Workouts4-day-maximum-mass-workout 4 DAY MAXIMUM MASS WORKOUT A mass building routine that features a great combination of effective compound and isolation movements along with intense high impact five minute burn sets. Day 2 Quadriceps and Core. 3 DAY HIGH INTENSITY SPLIT Main Goal.

Focus on the eccentric contraction of the muscle. Heres what youll achieve. The workout plan is a 3-6 day split you can follow for the next 6 weeks to build muscle.

Unless of course youre idea of adding mass is just getting fat.

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