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  • Mass Course Day 1and 2

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    Flexit gym Mark bishop
    6 views6 pages
    This document outlines a 4 day upper body, lower body, and full body workout split. Day 1 focuses on upper back, chest, and upper abs with exercises like lat pulldowns, bent over rows, and incline dumbbell presses. Day 2 targets thighs, lower back, calves, and obliques with movements such as hack squats, deadlifts, leg curls, and seated calf raises. Day 3 hones in on shoulders, triceps, biceps, and lower abs with military presses, triceps extensions, barbell curls, and leg raises. Day 4 is a whole body circuit doing each exercise for 1 set of 12 reps to fatigue the entire musculature

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    mass course day 1and 2

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    This document outlines a 4 day upper body, lower body, and full body workout split. Day 1 focuses on upper back, chest, and upper abs with exercises like lat pulldowns, bent over rows, and incline dumbbell presses. Day 2 targets thighs, lower back, calves, and obliques with movements such as hack squats, deadlifts, leg curls, and seated calf raises. Day 3 hones in on shoulders, triceps, biceps, and lower abs with military presses, triceps extensions, barbell curls, and leg raises. Day 4 is a whole body circuit doing each exercise for 1 set of 12 reps to fatigue the entire musculature

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views6 pages

    Mass Course Day 1and 2

    Uploaded by

    Flexit gym Mark bishop
    This document outlines a 4 day upper body, lower body, and full body workout split. Day 1 focuses on upper back, chest, and upper abs with exercises like lat pulldowns, bent over rows, and incline dumbbell presses. Day 2 targets thighs, lower back, calves, and obliques with movements such as hack squats, deadlifts, leg curls, and seated calf raises. Day 3 hones in on shoulders, triceps, biceps, and lower abs with military presses, triceps extensions, barbell curls, and leg raises. Day 4 is a whole body circuit doing each exercise for 1 set of 12 reps to fatigue the entire musculature

    Copyright:

    © All Rights Reserved
    Download as XLS, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 6

    UPPER BACK CHEST AND UPPER ABS HEAVY DAY 1

    DATE
    1 2 3 4
    NARROW GRIP LAT PULL DOWN
    1X8 1X 12 1X20
    BENT OVER DB ROWS
    1X8 1X 12 1X20
    LAT PULLDOWN
    1x8 1x12 1x20
    CABLE ROW
    1x8 1x12 1x20
    bench
    1X8 1X 12 1X20
    DUMBELL PRESS INCLINE
    1X8 1X 12 1X20
    DIPS
    2x12
    CROSSOVER CABLES
    2x12
    BENTKNEE SIT UPSWITHWEIGHT
    LEG RAISES

    DAY 2 THIGHS LOWER BACK CALVES OBLIQUES

    DATE 1 3 3 4

    HACK SQUAT
    1X8 1X 12 1X20
    DEADLIFT
    1X8 1X 12 1X20
    LEG PRESS
    1X8 1X 12 1X20
    LEG EXTENSTON
    1X8 1X 12 1X20
    LEG CURL
    1X8 1X 12 1X20
    CALF RAISE
    1X8 1X 12 1X20
    SEATED
    1X8 1X 12 1X20
    DB SIDE BENDS
    1X10 1X15
    LEG RAISES
    2 SETS
    S HEAVY DAY 1
    DAY 3 SHOULDERS TRICEPS BICEPS LOWER ABS

    DATE
    1 2 3 4
    2 ARM DB UPRIGHT ROW
    1X8 1X 12 1X20
    MILITARY PRESS
    1X8 1X 12 1X20
    DB LATERAI RISE
    1X8 1X 12 1X20
    SEATED DB PRESS
    1x12
    NARROW GRIP BENCH
    1X8 1X 12 1X20
    TRICEPS CABLE PUSHDOWN
    1X8 1X 12 1X20
    DB TRICEPS EXTENSION
    1X8 1X 12 1X20
    KICKBACKS
    1X8 1X 12 1X20
    BARBELL CURL
    1X8 1X 12 1X20
    PREACHER CURLS
    1X8 1X 12 1X20
    DB CURLS ON PREACHER
    1X8 1X 12 1X20
    HIP CURL
    LEG RAISE
    DAY3
    DAY 4 WHOLE BODY 1X12 ON ALL

    DATE
    1 2 3 4
    LEG CURL
    LEG EXT
    HACK SQUAT
    LEG PRESS
    CALF RAISE
    SEATED CALF
    CALF RAISE ON HACK
    LAT PULLDOWN
    BENT OVER 2 ARM DB ROW
    CABLE ROW
    BENCH PRESS
    DB PRESS ON INCLINE
    DIPS
    CABLE CROSSOVERS
    DB UPRIGHT ROW
    MILITARY PRESS
    LATERALS
    DB PRESS SHOULDER
    NARROW GRIP BENCH
    TRICEPS PUSH DOWN
    DB TRICEP CURLS
    KICKBACKS
    BARBELL CURL
    PREACHER
    DB PREACHER
    HIP CURL
    LEG RAISE
    SIT UPS
    CABLE PULLDOWNS
    DB SIDE BENDS

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