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,
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Weight lifting exercises
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