Basic Ultimate Mass Workout 1

Monday, Wednesday, Friday Date:

Calves: Treadmill (work up to hills) 15 minutes
Calves: Standing calf raises (X below middle) 2 x 15-20

Quads: Squats or hack squats* (X above middle) 2 x 8-12

Hamstrings: Feet-forward Smith-machine front squats (X 2 x 6-8

above middle)
Deadlifts*† or stiff-legged deadlifts* (X on
Lower back: 2 x 8-10
hyperextension bench, below middle)
V-handle pulldowns or V-handle chins* (X
Lats: middle) 2 x 8-12

Midback: Chest-supported rows* (X middle) 2 x 8-12

Decline presses or dips* (elbows wide; X below

Chest: 2 x 8-12
middle)

Chest (upper): Smith-machine incline presses (X below middle) 2 x 8-12

Delts (medial head): Dumbbell upright rows* (X below middle) 2 x 8-12

Delts (front head): Smith-machine presses* (X middle) 2 x 8-12

Triceps: Dips (elbows in; X middle) 2 x 8-12

Biceps: Undergrip chins (X middle) 2 x 8-12

Brachialis: Incline curls (X below middle) 2 x 8-12

Abs: Hanging kneeups (X middle) 2 x 8-12

Ab Bench crunch pulls or full-range cable

Abs: 2 x 8-12
crunches (X middle) 2 x 8-12
*Do one to two light warmup sets with about 50 percent of your work weight on the first set and 80 percent
on the second prior to your work sets.
†Deadlifts are very taxing, so most trainees should do them at only one workout each week.