Set MASS PHASE Week 1 7-10 reps 7-10 reps Week 2 7-10 reps

Monday Wednesday Monday

LEGS Weight Reps Weight Reps Weight Reps
1 Squats
LATS
2 Pull Downs
SHOULDERS
3 Lateral Raise
3 Overhead Press
BICEPS
4 Cable Preacher Curl
TRICEPS
5 Pushdowns
CHEST
6 Pec Deck
TRAPS
7 Cable Shrugs
CALVES
8 Calf Raises
WRISTS
9 DB Wrist Curl
ABS
10 Decline Sit-Up
 7-10 reps Week 3 7-10 reps 7-10 reps Week 4 7-10 reps
Wednesday Monday Wednesday Monday Wednesday
Weight Reps Weight Reps Weight Reps Weight Reps Weight
7-10 reps Week 5 7-10 reps 7-10 reps Week 6 7-10 reps 7-10 reps
Monday Wednesday Monday Wednesday
Reps Weight Reps Weight Reps Weight Reps Weight Reps
Week 7 7-10 reps 7-10 reps Week 8 7-10 reps 7-10 reps
Monday Wednesday Monday Wednesday
Weight Reps Weight Reps Weight Reps Weight Reps
Week 9 7-10 reps 7-10 reps Week 10 7-10 reps 7-10 reps
Monday Wednesday Monday Wednesday
Weight Reps Weight Reps Weight Reps Weight Reps
Set CONSOLIDATION 7-10 reps Week 1 7-10 reps Week 2 7 - 10 reps
Friday Friday Friday
BACK Weight Reps Weight Reps Weight
1 Deadlifts 5 - 8 Reps!
BICEPS & LATS
2 Palms-Up Pull Downs
TRICEPS, SHOULDERS, & CHEST
3 Dips
LEGS
4 Squats
Week 3 7-10 reps Week 4 7-10 reps Week 5 7-10 reps Week 6 7-10 reps
Friday Friday Friday Friday
Reps Weight Reps Weight Reps Weight Reps Weight
Week 7 7 - 10 reps Week 8 7-10 reps Week 9 7-10 reps Week 10
Friday Friday Friday
Reps Weight Reps Weight Reps Weight Reps