Christopher's Mass Building Routine

This is for a bulking program This program is meant to add some real size to your frame.




WEEK 1

MONDAY

Bench press:  2 to 3 warm up sets

than 1x8, 1x8, 1x6

Barbell military press: 1x12 warm up, than 1x8, 1x8, 1x8

Close grip bench: 1x10, 1x8, 1x8

Over hand pull ups (chin ups): 4 sets as many as you can do

Barbell bent over row: 1x8, 1x8, 1x6.

WEDNESDAY

Squats: 2 to 3 warm up sets tha 1x8, 1x8, 1x6

Stiff leg dead lifts: 1x10, 1x10, 1x8

Calf raises: 1x12 1x10 1x10

Barbell curls: 1 warm up x 12, than 1x8, 1x8,1x6

Dumbbell wrist curls: 1x10, 1x8,1x8

FRIDAY

Incline dumbbell press: 2 warm up sets than 1x8, 1x8, 1x6

Dumbbell shoulder press: 1x8, 1x8, 1x6

Skull crushers: 1x8, 1x8, 1x6

Underhand pull downs: 1 warm up setx12, 1x8, 1x8, 1x8

Seated rows: 1x8, 1x8, 1x8.

Than on the next week, start with legs on Monday.

WEEK 2

MONDAY

Leg press: 2 to 3 warm up sets, than 1x8, 1x8, 1x6

Lying leg curls: 1x10,1x8,1x8

Dumbbell calf raises: use stairs and stand on one leg 1x10, 1x8, 1x8

Preacher curls: warm up set 1x12, than 1x8, 1x8, 1x6

Dumbbell wrist curls: 1x12, 1x10, 1x10

WEDNESDAY

Repeat cycle from week one: Start with bench press.

With this workout, you work each muscle group 2 times in a week. This workout has been awesome for me. I've made fantastic gains. Remember to lift heavy, eat smart and get plenty of sleep.

Do this for 8 weeks than take a week off, make sure your workouts are under a hour. add weight in 5 lbs increments for each set, your last rep of each set should be very hard to do, if not add ore weight until you reach failure on the last rep of each set.

Try different exercises but work each muscle twice a week for 8 weeks.

- Workout submitted by Christopher

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

Weight lifting exercises