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| Saturday, January 02 | | · | A New Challenge For 2010: Goal Setting For a Decade |
| Friday, January 01 | | · | Training Splits: Which one is best? |
| Monday, December 28 | | · | Can Cheating on Your Diet Help You Lose MORE Weight? |
| Friday, December 18 | | · | Cutting Through The Hype Of Supplement Ads |
| Thursday, December 17 | | · | Periodization Training for Bodybuilders |
| · | Positive Nitrogen Balance, Hormone Manipulation and Recovery |
| Wednesday, December 16 | | · | Nutrition Basics and the Importance of Protein |
| Tuesday, December 15 | | · | Androgen Action and the Androgen Receptor |
| Monday, December 14 | | · | The 20-Rep Squat Routine |
| · | A Sarcastic Look at Useless Supplements & Worthless Training Equipment |
| Monday, December 07 | | · | Exercising vs. Training - A Controversial Debate |
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Older Articles
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Archive: IM's Bodybuilding MASS Routine!
Posted on Thursday, August 01 @ 12:00:00 MDT
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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.
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Day 1: Chest, Shoulders & Biceps
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Flat or Decline Press
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3 sets
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6 - 8 reps
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Incline
Press
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2 sets
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6 - 8 reps
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Military Press
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3 sets
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6 - 8 reps
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Upright
Rows
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2 sets
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8 - 10 reps
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Barbell
Curls
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3 sets
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6 - 10 reps
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Preacher
Curls
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2 sets
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6 - 10 reps
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Day 2: Rest
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Day 3: Legs
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Squats
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5 sets
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6 - 10 reps
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Leg
Press
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3 sets
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8 - 10 reps
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Leg Curls
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3 sets
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8 - 10 reps
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Day 4: Rest
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Day 5: Back & Triceps
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Cable Pull Downs
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3 sets
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6 - 8 reps
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Pull-Ups
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2 sets
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8 - 10 reps
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Rows
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3 sets
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6 - 8 reps
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Lying
Triceps Press
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3 sets
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6 - 10 reps
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Triceps
Push Down
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2 sets
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8 - 10 reps
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Day 6: Rest
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Day 7: Rest
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Day 8: Repeat
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Muscle Mass Gaining Tips click here for free reports!
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Average Score: 3.64
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Gaining Mass!™
