10

week
training
progra
m for
mass
building
(exercis
e)
BICEP/
BACK

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 2

BICEP:
hammer
curls
barbell
curls
alternatin
g
dumbbell
curls
BACK:
bent over
row , pull
ups, kroc
row

BICEP:
hammer
curls
barbell
curls
alternatin
g
dumbbell
curls
BACK:
bent over
row , pull
ups, kroc
row

BICEP:
hammer
curls
barbell
curls
alternatin
g
dumbbell
curls
BACK:
bent over
row , pull
ups, kroc
row

BICEP:
hammer
curls
barbell
curls
alternatin
g
dumbbell
curls
BACK:
bent over
row , pull
ups, kroc
row

BICEP:
hammer
curls
barbell
curls
alternatin
g
dumbbell
curls
BACK:
bent over
row , pull
ups, kroc
row

Barbell
curl,
alternatin
g inclined
dumbbell
curl,
preacher
curl
BACK: pull
ups ,
seated
cable row,
v-bar pull
down,

Barbell
curl,
alternatin
g inclined
dumbbell
curl,
preacher
curl
BACK: pull
ups ,
seated
cable row,
v-bar pull
down,

Barbell
curl,
alternatin
g inclined
dumbbell
curl,
preacher
curl
BACK: pull
ups ,
seated
cable row,
v-bar pull
down,

Barbell
curl,
alternatin
g inclined
dumbbell
curl,
preacher
curl
BACK: pull
ups ,
seated
cable row,
v-bar pull
down,

Barbell
curl,
alternating
inclined
dumbbell
curl,
preacher
curl
BACK: pull
ups ,
seated
cable row,
v-bar pull
down,

SHOUL
DERS

Military
press,
One arm
lateral
raise,
lying rear
delt raise,
front plate
raise (hold

Military
press,
One arm
lateral
raise,
lying rear
delt raise,
front plate
raise (hold

Military
press,
One arm
lateral
raise,
lying rear
delt raise,
front plate
raise (hold

Military
press,
One arm
lateral
raise,
lying rear
delt raise,
front plate
raise (hold

Military
press,
One arm
lateral
raise,
lying rear
delt raise,
front plate
raise (hold

Seated
side
lateral
raises,
Reverse
flys,
Seated
bent over
rear delt

Seated
side
lateral
raises,
Reverse
flys,
Seated
bent over
rear delt

Seated
side
lateral
raises,
Reverse
flys,
Seated
bent over
rear delt

Seated
side
lateral
raises,
Reverse
flys,
Seated
bent over
rear delt

Seated
side
lateral
raises,
Reverse
flys,
Seated
bent over
rear delt

LEGS

CHEST/
TRICEP

3 seconds
at top)

3 seconds
at top)

3 seconds
at top)

3 seconds
at top)

3 seconds
at top)

raise,
dumbbell
shoulder
press

raise,
dumbbell
shoulder
press

raise,
dumbbell
shoulder
press

raise,
dumbbell
shoulder
press

raise,
dumbbell
shoulder
press

Leg press,
calf
extensions
, barbell
squats,
dumbbell
lunges
CHEST:
benchpres
s,
inclinded
dunbell
press
(incline to
around 45
degress),
cable fly
TRICEP:
rope
pushdown
, skull
crushers,
dips

Leg press,
calf
extensions
, barbell
squats,
dumbbell
lunges
CHEST:
benchpres
s,
inclinded
dunbell
press
(incline to
around 45
degress),
cable fly
TRICEP:
rope
pushdown,
skull
crushers,
dips

Leg press,
calf
extensions
, barbell
squats,
dumbbell
lunges
CHEST:
benchpres
s,
inclinded
dunbell
press
(incline to
around 45
degress),
cable fly
TRICEP:
rope
pushdown,
skull
crushers,
dips

Leg press,
calf
extensions
, barbell
squats,
dumbbell
lunges
CHEST:
benchpres
s,
inclinded
dunbell
press
(incline to
around 45
degress),
cable fly
TRICEP:
rope
pushdown,
skull
crushers,
dips

Leg press,
calf
extensions
, barbell
squats,
dumbbell
lunges
CHEST:
benchpres
s,
inclinded
dunbell
press
(incline to
around 45
degress),
cable fly
TRICEP:
rope
pushdown,
skull
crushers,
dips

Barbell
squat, leg
press,
bench
step ups,
lunges

Barbell
squat, leg
press,
bench
step ups,
lunges

Barbell
squat, leg
press,
bench
step ups,
lunges

Barbell
squat, leg
press,
bench
step ups,
lunges

Barbell
squat, leg
press,
bench
step ups,
lunges

CHEST:
inclined
dumbbell
press,
benchpres
s,
Cable fly
TRICEP:
skull
crushers ,
triceps
overhead
extensions
, dips

CHEST:
inclined
dumbbell
press,
benchpres
s,
Cable fly
TRICEP:
skull
crushers ,
triceps
overhead
extensions
, dips

CHEST:
inclined
dumbbell
press,
benchpres
s,
Cable fly
TRICEP:
skull
crushers ,
triceps
overhead
extensions
, dips

CHEST:
inclined
dumbbell
press,
benchpres
s,
Cable fly
TRICEP:
skull
crushers ,
triceps
overhead
extensions
, dips

CHEST:
inclined
dumbbell
press,
benchpres
s,
Cable fly
TRICEP:
skull
crushers ,
triceps
overhead
extensions
, dips