 |
There are currently 229 visitors online.
|
| Monday, February 22 | | · | Nutrition Label Lies & Loopholes About To Get a Smackdown? |
| Thursday, February 18 | | · | Does Cold Weather Make You Store Body Fat? |
| Wednesday, February 17 | | · | Suffering from Belly Fat? |
| · | Monitoring Progress: Common Training Mistakes |
| Tuesday, February 16 | | · | Diet vs. Exercise In The Game Of Fatloss |
| Thursday, February 11 | | · | Why Sticking with Your Diet is So Hard |
| Tuesday, February 09 | | · | Are You Getting Rusty? |
| · | Meal Frequency and Mass Gains |
| Friday, February 05 | | · | Once an Endomorph Always an Endomorph? |
| Tuesday, February 02 | | · | Rest, Recover, Regenerate Part 1: Overtraining Syndrome |
| Thursday, January 21 | | · | Creating the Illusion of Size: Maximizing Width |
| Wednesday, January 13 | | · | Fat Loss Circuit Training |
Older Articles
|
| |
Archive: IM's Bodybuilding MASS Routine!
Posted on Thursday, August 01 @ 12:00:00 MDT
|
|
Written by: Robert_DiMaggio
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
|
Muscle Mass Gaining Tips click here for free reports!
|
| |
Average Score: 3.64
Votes: 65
|
|
| Recent Topics on our Bodybuilding & Fitness Message Board - Join Now » |
|
|
Gaining Mass!™
