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Routine Database 10 week mass building - muscleandstrength

Workout Name : 10 week mass building - muscleandstrength
> All Routines (3908)
- Beginner (1168) Shared By : mrwnmero
- Intermediate (1730)
Information
- Advanced (1126)

Frequency : 4 days / week

Gen Fitness (1428)
Day Type : Day of the Week
- Beginner (579)
Type : Bulking
- Intermediate (595)
Difficulty : Beginner
- Advanced (254)
Downloads / Views : 38 / 2847
Bulking (1753) Average Rating
- Beginner (281)
- Intermediate (851)
- Advanced (621)
84
Cutting (585)
- Beginner (151)
- Intermediate (247) Based upon 3 vote(s)
- Advanced (187)
 
Sport (142)
- Beginner (157) Disclaimer
- Intermediate (37)
- Advanced (64)
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Exercise Database Download Workout

Description
Abs (284)
Back (138)
Biceps (116) Share
Chest (139)
Forearm (51) Facebook
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Glutes (26)
Shoulders (207)
Triceps (109) Monday Workout 1: chest, triceps
Upper Legs (176)
Muscle Exercise Name Timer Reps Sets Track
Lower Legs (43)
Cardio (19) Chest
Barbell Bench Press 30 sec 10,8,8,6 4
All (1309)
Chest
Barbell Incline Bench Press 30 sec 8,8,6 3

Chest Barbell Decline Bench

30 sec 8,8,6 3
Press

Chest
Dumbbell Fly 30 sec 10 2

Chest Dumbbell Straight Arm

30 sec 8 2
Pullover

Triceps
Cable Triceps Pushdown 60 sec 10,8,8,6 4

Triceps
Dip 60 sec 10 3

Triceps
Bench Dip 60 sec 8 3

Tuesday Workout 2: back, biceps

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 Muscle Exercise Name Timer Reps Sets Track
Back
Barbell Deadlift 60 sec 10,8,8,6,4 5

Back
Chin Up 60 sec 8 2

Back
Dumbbell One Arm Row 60 sec 8 3

Back
Cable Seated Row 60 sec 8 2

Back Close Grip Front Lat

60 sec 10,10,8 3
Pulldown

Biceps
Barbell Curl 60 sec 8,8,6 3

Biceps Barbell Close Grip Preacher

60 sec 8,8,6 3
Curl

Biceps
Dumbbell Incline Curl 60 sec 12 2

Biceps Dumbbell Concentration

60 sec 10 2
Curls

Wednesday rest

Thursday Workout 3: shoulders, arms

Muscle Exercise Name Timer Reps Sets Track

Shoulders
Smith Machine Shoulder Press 60 sec 10 3

Shoulders Dumbbell Seated Bent Over

60 sec 10,8,8 3
Reverse Fly

Shoulders
Barbell Standing Military Press 60 sec 10 4

Shoulders
Dumbbell Lateral Raise 60 sec 10 2

Shoulders
Dumbbell Shoulder Shrug 60 sec 10 2

Shoulders
Dumbbell Upright Row 60 sec 10 2

Forearms Barbell Behind The Back Wrist

60 sec 10 4
Curl

Forearms Barbell Seated Palms Up Wrist

60 sec 10 4
Curl

Friday Workout 4: legs

Muscle Exercise Name Timer Reps Sets Track
Upper
Legs Barbell Squat 60 sec 10,8,8,6,4 5

Upper
Legs Leg Extensions 60 sec 12 3

Upper
Legs Lying Leg Curls 60 sec 12 3

Lower
Barbell Standing Calf
Legs 60 sec 12 4
Raise

Lower
Legs Seated Calf Raise 60 sec 12 2

Saturday rest

Sunday rest

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