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
On the last set of each exercise, go to muscular 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 you reach muscular failure- calf raise on leg press machine

Wednesday - Biceps, Forearms, Abs

4 X 8/6 standing barbell curl
4 X 8/6 dumbbell curls using the preacher bench
4 X 8/6 hammer curls
Ab Crunches

Friday - Shoulders, Back, Trapezius

4 X 8/6 military shoulder 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

If you need exercise illustrations and descriptions, go to the following page:

Weight lifting exercises