CASSIM AHMED PHASE 1 MASS PROGRAM

Warm up: 15 - 20 min (Jog, elliptical, cycle) Stretch : *Static stretching * Cool down: 10 -15 min (elliptical, cycle) Stretch : *Static stretching *

Day 1 (chest, shoulders and back)

Exercise
Incline D/B fly Incline D/B rear delt raise Reverse grip Bench press Reverse grip bentover row

Muscle group
Pec major Deltoids

Week 1 12 10 8

Week 2 12 10 8

Week 3 12 10 8

Week 4 12 10 8

Pec minor

Rhomboids major/ lower Traps Lattismus dorsi Deltoids

Straight arm pulldown Barbell front raise Dumbell shoulder press Lat pulldown

Deltoids Lattismus dorsi

Day 2 (Traps, Triceps, Biceps and forearms)

Exercise
Smith machine shrug D/B shrug

Muscle group
Trapezius

Week 1 12 10 8

Week 2 12 10 8

Week 3 12 10 8

Week 4 12 10 8

Trapezius

Smith machine close grip bench Lying triceps extension Barbell curl D/B overhead tricep extension Rope cable curl D/B wrist curl (both ways)

Triceps Triceps

Biceps Triceps

Biceps Forearms

Day 3 ( Legs, Calves, abs)

Exercise
Leg extension Lying leg curl

Muscle group
Quads Hamstrings

Week 1 12 10 8

Week 2 12 10 8

Week 3 12 10 8

Week 4 12 10 8

Smith machine front squat Deadlift (Alt grip) Seated calf raise Standing calf raise Abs combo Bicycle crunches

Quads Hamstrings

Soleus Gastrocne mius Abdominals Abdominals

15
20 se c

15
20 se c

15
20 se c

15
20 se c

15
20 se c

15
20 se c

15
20 se c

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20 se c

15
20 se c

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20 se c

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20 se c

15
20 sec

STRETCHING TO BE DONE DAILY BEFORE AND AFTER EXERCISE !!!!