Тhis program is designed for increasing more muscle mass as possible in 10 weeks.You will train each muscle group once a week using more complex exercises.
The program consists of 4-day split routine and OFF days are Wednesdays and weekends.
To have a maximum benefit from this training program you need to eat quality and a lot.You must eat at least 5 times in a day. This training program will use 10 weeks, and each week will add more weight for maximal muscle grow.

Monday: Chest and Triceps

Chest
Bench press -4 x 10, 8, 8, 6 reps
Incline bench press – 3 x 8, 8, 6
Cable Flys -3 x 8, 8, 6
Dumbell Flys -3 x 8 reps
Pullover -2 x 10-12 reps
Triceps
Extension – 4 x 10, 8, 8, 6 (add more weight)
Triceps Dips -3 x 10
Over head dumbells triceps extension -3 x 8 reps

Thursday: Back and Biceps

Back
Chin ups -3 x 8 reps
One arm row dumbbell -3 X 8
Lat Pulldowns –3 x 10, 8, 8, 6
Bent Rows -3 x 8
Deadlift -4 x 8
Biceps
Barbell curls -3 x 8, 8, 6 reps
Preacher Curls -3 x 8, 8, 6
Dumbell Curls – 3 x 8
Hammer Curls 4 x 6

Wednesday: day OFF

Thursday: Shoulders and forearms


Shoulders
Back press 4 x 8 reps
Overhead Dumbell press 3 x 10, 8, 8
Lateral raises 4 x 8, 8, 6, 6
Alternate front arm raises 3 x 8
Upright rows 4 x 8, 8, 6, 6
Forearms
Wrist curl 4 x 10
Reverse barbell curl 4 x 10

Friday Legs

Squats 4 x 10, 10, 8, 8 reps
Front squats 3 x 8
Leg press 3 x 10, 8, 6
Leg extension 4 x 10
Leg curl 4 x 8, 8, 6, 6
WEEKEND OFF

 

 

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