John's 4 Day Muscle Mass Building Routine

Monday - Chest & Triceps

4 X 8/6 Incline bench Press
4 X 8/6 Flat Bench Press
4 X 8/6 Decline Bench Press
4 X 8/6 Dumbbell Flys
4 X 8/6 Weighted Dips
4 X 8/6 French press/Skull crushers
4 X 8/6 Close Grip Bench Presses
Last set of each exercise until failure.

Tuesday - Legs

4 X 15 Leg Extensions
3 X 5 Squats
3 X 5 Leg Press
3 X 10 Leg Curl
4 X Until failure- calf press on leg press machine

Wednesday - Biceps, Forearms, Abs

4 X 8/6 Standing Barbell Curls
4 X 8/6 Dumbbell Curls on Preacher bench
4 X 8/6 Hammer Curls
Ab Crunches

Friday - Shoulders, Back, Traps

4 X 8/6 Military Press
4 X 8/6 Seated dumbbell presses
3 X 5 Dead lifts - Failure on last set
4 X 8/6 Bent Over Barbell Rows
3 X 10 Shrugs
3 X Failure - Chin-ups

I've looked over a lot of the routines on the web and the trick to this one is seperating chest workouts from your shoulder workouts. I recently started lifting about 7 weeks ago and I've gained roughly 15 lbs. Bench has also jumped from a 175 max to a 225.

- Workout submitted by John

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

Weight lifting exercises