Building mass may not always be easy, but it’s pretty simple: Lift, Eat and Rest. On the training side, we offer the following week long program. This week of mass-gaining is full of straightforward exercises done predominantly in straight set fashion. For each exercise make sure you warm up and lift within the 4-6, 6-8 rep range, These workouts will typically involve lots of rest and heavy to moderate weight.
Monday - Chest
- Bench Press
- Flyes
- Incline Flyes
- Incline Bench Press
- Dips
- Pec Deck
Tuesday - Legs
- Barbell Squat
- Leg Press
- Leg Extensions
- Hamstring Curls
- Calf Raises
Wednesday - Arms
- Barbell Curl
- Seated Curl
- Concentration Curl
- Tricep Extension
- Tricep Push
- Tricep Kickback
- Cable Extensions
- Forearm Curl
Thursday - Back
- Deadlift
- Lat-Pull Down
- Seated Row
- Barbell Row
- T-Bar Row
Friday- Shoulders
- Seated Military Press
- Dumbell Press
- Side Lateral Raises
- Front Raises
- Rear Delt Raise
- Shrugs
Saturday- Abs!
