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.