10 Week Mass Building Program

10 Week Mass Building Program
Workout Summary Workout Description 10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day. Monday - Chest and Triceps Chest Exercise Sets Reps Barbell Bench Press 4 10, 8, 8, 6 Incline Bench Press 3 8, 8, 6 Decline Bench Press 3 8, 8, 6 Dumbbell Flys 2 10 Dumbbell Pullover 2 8 Triceps Exercise Sets Reps Tricep Extension 4 10, 8, 8, 6 adding weight Tricep Dip 3 10 Tricep Bench Dip 3 8 Notes None. Tuesday - Back and Biceps Back Exercise Sets Reps Deadlift 5 10, 8, 8, 6, 4 Chin Up 2 8 One Arm Dumbbell Row 3 8 Seated Row 2 8 Close Grip Lat Pull Down 3 10, 10, 8 Biceps Exercise Sets Reps Standing Barbell Curl 3 8, 8, 6 Close Grip Preacher Curl 3 8, 8, 6 Incline Dumbbell Curl 2 12-14 Concentration Curl 2 10 Notes None. WEDNESDAY - REST DAY/CARDIO Thursday - Shoulders and Forearms Shoulders Exercise Sets Reps Machine Shoulder Press 3 10 Dumbbell Reverse Fly 3 8-10 Military Press 4 10 Dumbbell Lateral Raise 2 10 Dumbbell Shrugs 2 10 Upright Row 2 10 Forearms Exercise Sets Reps Standing Wrist Curl 4 10 Barbell Wrist Curl 4 10 Notes Dumbbell shrugs and upright row can be supersetted. Friday - legs Legs Exercise Sets Reps Squat 5 10, 8, 8, 6, 4 Leg Extension 3 12 Leg Curl 3 12 Calves Exercise Sets Reps Standing Calf Raise 4 12 Seated calf Raise 2 12 Notes None. WEEKEND - REST TIME Original article and pictures take https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html site