Thông tin về game: 10 Week Mass Building Program

This workout is designed to increase your muscle mass as much as possible in 10 weeks. Works each muscle group hard once per week using mostly heavy compound exercises.

Workout Summary

Main Goal: Build Muscle

Workout Type: Split

Training Level: Advanced

Days Per Week: 4

Equipment Required: Barbell, Bodyweight, Dumbbells, Machines

Target Gender: Male & Female

Author: M&S Writers

Workout Description

10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.

Monday – Chest and Triceps
Chest
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 adding weight
Tricep Dip	3	10
Tricep Bench Dip	3	8
Notes
None.

Tuesday – Back and Biceps
Back
Exercise	Sets	Reps
Chin Up	2	8
One Arm Dumbbell Row	3	8
Seated Row	2	8
Bent Over Barbell Row	2	8
Lat Pull Down	3	10, 10, 8
Biceps
Exercise	Sets	Reps
Standing Barbell Curl	3	8, 8, 6
Close Grip Preacher Curl	3	8, 8, 6
Incline Dumbbell Curl	2	12-14
Concentration Curl	2	10
Notes
None.

WEDNESDAY – REST DAY/CARDIO

Thursday – Shoulders and Forearms
Shoulders
Exercise	Sets	Reps
Machine Shoulder Press	3	10
Dumbbell Reverse Fly	3	8-10
Military Press	4	10
Dumbbell Lateral Raise	2	10
Dumbbell Shrugs	2	10
Upright Row	2	10
Forearms
Exercise	Sets	Reps
Standing Wrist Curl	4	10
Barbell Wrist Curl	4	10
Notes
Dumbbell shrugs and upright row can be supersetted.

Friday – legs
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 Raise	4	12
Seated calf Raise	2	12
Notes
None.