Mass Workout
1
st
dayChest1.
Declined Barbell Press- 4 sets2.
Flat Barbell Press- 2 Sets3.
Flat Dumbbell fly·s- 2 sets4.
Pull Over- 2 setsShoulder1.
Behind neck press- 4 sets2.
Side lateral- 3 sets3.
Front press- 2 sets4.
Shrugs- 4 setsAbdomen exercise + Forearms2
nd
dayLads (Upper)1.
Pull ups- 3 sets2.
Pull down- 3 sets3.
T-Bar- 3 sets4.
Seated Rowing- 3 setsBiceps1.
Barbell Curl- 4 sets2.
Dumbbell Curl- 2 sets3.
Preacher Curl- 2 sets3
rd
dayThighs1.
Heavy squats- 4 sets2.
Front squats- 3 sets3.
Leg Extension- 3 sets4.
Leg Curl- 3 sets5.
Seated Calf Raise- 3 setsTriceps
1.
Back Dips- 3 sets2.
Cable press down- 3 sets3.
Lying barbell extension- 3 sets4
th
dayChest1.
Inclined Barbell Press- 3 sets2.
Declined Barbell Press- 3 sets3.
Parallel Bar- 3 sets4.
Pull over- 3 setsShoulders1.
Behind neck press- 3 sets2.
Lying Dumbbell lateral raise - 3 sets3.
Front Dumbbell press- 3 sets4.
Dumbbell Shrugs- 3 setsAbs+ Forearms5
th
dayLads (Lower)1.
Close grip pull ups- 3 sets2.
Close grip pull down- 3 sets3.
Dumbbell Rowing- 4 setsBiceps1.
Standing Cable Curl- 3 sets2.
Heavy Dumbbell Curl- 2 sets3.
Concentration curl- 2 setsAbs + Forearms6
th
dayThighs1.
Squats- 4 sets2.
Leg Press- 3 sets3.
Leg Extension- 3 sets4.
Leg Curl- 3 sets
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