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Mass Building Workout By Spencer Jackson
Below I have designed an excellent bodybuilding program for people wishing to increase their power and mass.
POWER & MASS BUILDING ROUTINE
Training: 3 days a week
Duration: 6 weeks
Summary:
Each weight training exercise will consist of 2 sets of 3 reps minimum
to 6 reps maximum on big movements and 6 reps minimum to 8 reps
maximum on small movements. This routine trains each body part no
more than once a week.
Day 1 (Monday) Chest and Shoulders
Chest
Bench Press
2 sets, 3 to 6 reps
Incline Press
2 sets, 3 to 6 reps
Dumbbell Press
2 sets, 6 to 8 reps
Shoulders
Military Press
2 sets, 3 to 6 reps
Lateral Raises
2 sets, 6 to 8 reps
Dumbbell Press Seated
2 sets, 6 to 8 reps
Day 2 (Tuesday) Day Off, Rest
Day 3 (Wednesday) Back and Biceps
Back
Chins or Pull Downs
2 sets, 6 to 8 reps
Deadlifts
2 sets, 3 to 6 reps
Barbell Rows
2 sets, 6 to 8 reps
Biceps
Barbell Curls
2 sets, 6 to 8 reps
Dumbbell Curls
2 sets, 6 to 8 reps
Day 4 (Thursday) Day Off, Rest
Day 5 (Friday) Legs and Triceps
Legs
Squats
2 sets, 3 to 6 reps
Leg Curls
2 sets, 6 to 8 reps
Calf Raises
2 sets, 6 to 8 reps
Triceps
Close Grip Bench Press
2 sets, 3 to 6 reps
Lying Triceps Extensions
2 sets, 6 to 8 reps
Dips
2 sets, 6 to 8 reps
POWER AND MASS BUILDING ESSENTIALS
- 10 minutes aerobic warm up should be performed before weight training sessions
- Warm up sets should be performed for 15 reps (very light weight) for the first exercise of each body part i.e. bench press for chest, squats for legs etc
- A rest period of 3 minutes should be taken between each set
- Each set should be trained to failure (not warm up sets)
- Do not use heavier weights than you can comfortably lift
- For maximum results cycle every six weeks with muscle routine and then repeat
- Use a training diary to continuously monitor performance and to provide motivation
- Use the correct supplements and proper diet
- Get enough sleep
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