Mass Routine

 

Here is a routine for guys who are looking to put on some serious muscle mass and be defined at the same time. This is a three days split screen which means one day on and one day off and then the weekend off. EAT BIG for  best results.

DATE______________                         Day: Monday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts:  Chest/Back/Lats

Exercises	Weight	Repetitions
Bench Press	1.                  2.                 3.	1.                  2.                 3.
Incline Bench Press	1.                  2.                 3.	1.                  2.                 3.
Flies	1.                  2.                 3.	1.                  2.                 3.
Decline Flies	1.                  2.                 3.	1.                  2.                 3.
1 Hand Cable cross overs	1.                  2.                 3.	1.                  2.                 3.
Dumbbell incline bench pull ups	1.                  2.                 3.	1.                  2.                 3.
Back MCH	1.                  2.                 3.	1.                  2.                 3.
Lying down Barbell rows	1.                  2.                 3.	1.                  2.                 3.
Elevated cable rows	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Tuesday   Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts:  Shoulders/ Traps

Exercises	Weight	Repetitions
Shoulder MCH	1.                  2.                 3.	1.                  2.                 3.
Front Dumbbell raises	1.                  2.                 3.	1.                  2.                 3.
2 hand between leg raises (CBL)	1.                  2.                 3.	1.                  2.                 3.
One hand DBL Press	1.                  2.                 3.	1.                  2.                 3.
Dumbbell shrugs	1.                  2.                 3.	1.                  2.                 3.
Barbell front shrugs	1.                  2.                 3.	1.                  2.                 3.
Barbell back shrugs	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Thursday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)        

Body Parts:  Biceps/triceps

Exercises	Weight	Repetitions
Cheating curls	1.                  2.                 3.	1.                  2.                 3.
Concentration dumbbell curls	1.                  2.                 3.	1.                  2.                 3.
10x3 burning curls	1.                  2.                 3.	1.                  2.                 3.
Cable curls	1.                  2.                 3.	1.                  2.                 3.
One hand triceps pull downs	1.                  2.                 3.	1.                  2.                 3.
Barbell STND triceps extn.	1.                  2.                 3.	1.                  2.                 3.
Reverse STND barbell tri extn.	1.                  2.                 3.	1.                  2.                 3.
Rope over head pull ups	1.                  2.                 3.	1.                  2.                 3.

WEEK 3: DATE______________                       Day: Friday     Time Started: _____     Time Ended______

MOOD________ (energetic/Lazy/Tired)         Body Parts: Legs

Exercises	Weight	Repetitions
Squats	1.                  2.                 3.	1.                  2.                 3.
Front squats	1.                  2.                 3.	1.                  2.                 3.
Leg curls front	1.                  2.                 3.	1.                  2.                 3.
Leg curls back	1.                  2.                 3.	1.                  2.                 3.
Calve raise (seated)	1.                  2.                 3.	1.                  2.                 3.
Single leg calve raise	1.                  2.                 3.	1.                  2.                 3.

Motivation

          Motivation is considered one of the major factors when it comes to getting up and going to the gym. Once at the gym people tend to want to see results right away but they don’t understand that it takes time to see results and they get demotivated if they don’t see a change in their body. The key is to take baby steps instead of going hard and not achieving your goals. FAST

Here are some tips about how to keep you motivated.

Begin slowly:  Even though you're anxious to get moving and want to see results, your body needs to adjust to your new routine. Make sure you begin every workout with some stretching exercises to warm up.  And lift or do what you can. Their will always be a guy bigger then you for males and always a better shaped figure girl then you in the gym.  You have to understand that, it takes time to get to the level they are at.

Keep Help Handy. Keep a collection of motivational quotes or an inspirational book handy. When you are tired or feeling low, reading these can be the jump-start you need to get back on track.

  

Stay Balanced. You will be more successful with your diet and exercise program if you gradually incorporate these changes into your lifestyle. If you skip a day of exercising or go off your diet occasionally, don't overreact. Just get back on track the next day and continue with your fitness goals. Keep going and you will be successful!