Mike’s 1 Week of Mass

Mike’s 1 Week of Mass

Monday and Wednesday

  • Chest Incline Bench Press                 4 sets                         8-10 reps

Incline DB Press                       4 sets                         8-10 reps

  • Back Lat Pulldown                             4 sets                         8-10 reps

Pull-ups                                       4 sets                         to failure

  • Shoulders DB Shoulder Press                   4 sets                         8-10 reps

Shrugs                                         4 sets                         8-10 reps

  • Legs Front Squat                               4 sets                         8-10 reps
  • Biceps Barbell Curl                                4 sets                         10-12 reps
  • Triceps Lying Triceps Ext.                    4 sets                         10-12 reps
  • Abs Cable Crunch                             4 sets                         15-20 reps
  • Calves Standing Calf Raise                 4 sets                         15-20 reps

 

Tuesday­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­­ and Friday      

  • Chest Decline Bench Press               4 sets                         8-10 reps

Decline DB Press                      4 sets                         8-10 reps

  • Back DB Row                                       4 sets                         8-10 reps

Seated Cable Row                   4 sets                         to failure

  • Shoulders Shoulder Press                         4 sets                         8-10 reps

DB Shrugs                                  4 sets                         8-10 reps

  • Legs Leg Press                                    4 sets                         8-10 reps
  • Biceps EZ Bar Curl                                 4 sets                         10-12 reps
  • Triceps DB Triceps Ext.                         4 sets                         10-12 reps
  • Abs Incline Crunch                           4 sets                         15-20 reps
  • Calves Seated Calf Raise                    4 sets                         15-20 reps

 

Thursday and Sunday

  • Chest Bench Press                               4 sets                         8-10 reps

DB Press                                     4 sets                         8-10 reps

  • Back ISO Seated Row                      4 sets                         8-10 reps

T-Bar Row                                  4 sets                         to failure

  • Shoulders DB Front Raises                        4 sets                         8-10 reps

DB Arnold Press                       4 sets                         8-10 reps

  • Legs Hack Squat                                4 sets                         8-10 reps
  • Biceps DB Preacher                              4 sets                         10-12 reps
  • Triceps Skullcrusher            .                 4 sets                         10-12 reps
  • Abs Reverse Crunch                        4 sets                         15-20 reps
  • Calves Standing Calf Raise                 4 sets                         15-20 reps

 

Saturday

  • Chest Decline Bench Press               4 sets                         8-10 reps

Incline Bench Press                 4 sets                         8-10 reps

  • Back Lat Pulldown                             4 sets                         8-10 reps

Pull-ups                                       4 sets                         to failure

  • Shoulders Shoulder Press                         4 sets                         8-10 reps

Shrugs                                         4 sets                         8-10 reps

  • Legs DB Lunges                                  4 sets                         8-10 reps
  • Biceps EZ Bar Curl                                 4 sets                         10-12 reps
  • Triceps EZ Bar Triceps                           4 sets                         10-12 reps
  • Abs Hanging Leg Raises                4 sets                         15-20 reps
  • Calves Seated Calf Raise                    4 sets                         15-20 reps
Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s