Mass Builder Total Sets Total Reps

Day 1. Chest
Reverse Grip Bench Press 3x10-12
Flat DB Press 2xAMRAP
Chest Press Machine, slow negatives 4x8-12
Floor Flyes 3x12-15
Herculean Press 3x10
Cable Crossovers Low & High 3x12 for each
Face Pulls 3x16

Day 2. Back
Chest-supported Rows 6x10-15 (3 overhand, 3 neutral)
Pullups 3x10-12
DB Pullovers 4x10-12
Wide Grip Cable Rows (Slow Negatives, light) 3x15

Day 3. Legs
Light Squats 10x10
Single-leg Leg Press 3x12-15
DB Romanian Deadlift 4x10-15
Glute Ham Raise 10x10
Leg Extensions 10x10

Day 4. Rest

Day 5. Arms
JM Press 3x6-10
Weighted Chins 3x6-8
Weighted Dips 3x6-8
Single-arm Straight Bar Curl 4x10
Cable Hammer Curls 6x10
Tricep Trinity 3 Rounds
Slow Negative DB Bicep Curl Run the Rack

Day 6. Shoulders
Military Press 3x10
Straight Bar Single Arm Lateral Raise 3x10
Seated Lateral Raise, Slow Negative 3x10-12
Chest-Supported Rear Delt Lateral Raise 4x12
Face Pulls 3x16
Lateral Raise Run the Rack x2 + Rebound Drop Set
Kirk Shrugs 2x10
DB Shrugs Run the Rack x2

Day 7. Wildcard Day

Do whatever I want
Weight Used Total Sets Total Reps Weight Used
Total Sets Total Reps Weight Used Total Sets Total Reps
Weight Used