Bodybuilding
Routine - Gain Mass
Are you
looking for a new routine? Try IronMagazine's bodybuilding
"MASS routine" and pack on size!
Preceed each exercise
with one or two warm-up sets. Each set should be taken to, or
close to, failure. We recommend following this routine for
approximately 4 weeks, or until you no longer experience any
gains.
|
Day
1: Chest, Shoulders &
Biceps |
|
Flat or
Decline Press |
3
sets |
6 - 8
reps |
|
Incline
Press |
2
sets |
6 - 8
reps |
|
Military
Press |
3
sets |
6 - 8
reps |
|
Upright
Rows |
2
sets |
8 - 10
reps |
|
Barbell
Curls |
3
sets |
6 - 10
reps |
|
Preacher
Curls |
2
sets |
6 - 10
reps |
|
Day
2: Rest |
|
Day
3: Legs |
|
Squats |
5
sets |
6 - 10
reps |
|
Leg
Press |
3
sets |
8 - 10
reps |
|
Leg
Curls |
3
sets |
8 - 10
reps |
|
Day
4: Rest |
|
Day
5: Back & Triceps |
|
Cable Pull
Downs |
3
sets |
6 - 8
reps |
|
Pull-Ups |
2
sets |
8 - 10
reps |
|
Rows |
3
sets |
6 - 8
reps |
|
Lying
Triceps Press |
3
sets |
6 - 10
reps |
|
Triceps Push
Down |
2
sets |
8 - 10
reps |
|
Day
6: Rest |
|
Day
7: Rest |
|
Day
8:
Repeat |
| |