3 Day Strength And Mass Routine

Hi -Here is a good three day workout routine that will build strength and mass.

Day 1: Chest and Back

3 sets incline barbell 10, 8, 6

3 sets flat dumbell press 10, 8, 6

3 sets flys dumbell 10, 8, 6

3 sets pullups 10, 8, 6

4 sets low rows 10, 8, 6

2 sets pull downs 12, 10

3 sets shrugs 12,10,8

Day 2: Rest

Day 3: Legs

3 sets leg extensions 15, 12, 10

3 sets squats  10, 8 , 6

3 sets leg press 12, 10 ,8

3 sets stiff leg deadlift 12, 10, 8

3 sets leg curls 15, 12, 10

Day 4: Rest

Day 5: Shoulders - Arms

3 sets dumbell press 12, 10, 8

3 sets laterals 15, 12, 10

2 sets front lat raise 15, 12

3 sets pushdowns 12, 10, 8

3 sets extentions12, 10, 8

3 sets dumbell curls incline 12, 10, 8

3 sets preacher curls 12, 10, 8

Day 6: Rest

Day 7: Rest

Abs on day 1 and 5

Cardio work on off days.

- Routine submitted by Rob.

For illustrations and descriptions of the weight training exercises, please go to the following page:

Weight lifting exercises