10 Week Mass Building Routine

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Description:

The 10 Week Mass Building Routine is great for packing on serious muscle in a short time. This routine will have you work out each muscle group hard once a week using primarily compound exercises. You will train on a 4 day split, resting on Wednesday and the weekends. When you are trying to build muscle with a mass building routine like this make sure to eat BIG. Big meals 5-6 times a day.

Routine Summary:

Training Level: Advanced
Main Goal: Build Muscle
Days Per Week: 4 Day Split

Workout Notes:

  • Before starting the workout warmup for 5 minutes and stretch for 10.
  • Short rest periods of 1 minute or less between sets.
  • For best results supplement Protein and Creatine.

Monday - Chest/Triceps
Chest
ExerciseSets Reps
Barbell Bench Press 4 10,8,8,6 (Increasing Weight)
Incline Bench Press 3 8,6,6
Decline Bench Press 3 8,8,6
Push-Up Feet Elevated 3 10-15
Triceps
Exercise Sets Reps
EZ Bar Skullcrusher4 10,8,8,6
Close Grip Bench Press 3 8
Tricep Dips 3 10


Tuesday - Back & Biceps
Back
ExerciseSets Reps
Pull up Neutral 2 8
Lat Pull-Down (pronated) 2 8
Seated Row (Neutral Grip) 2 8
Inverted Row 3 8
Biceps
Exercise Sets Reps
Standing Barbell Curl3 8,8,6
EZ Bar Curl 3 8
Hammer Preacher Curl 3 8,8,6
Incline Dumbbell Curl 3 12
Concentration Curl 2 10


Thursday - Shoulders
Shoulders
ExerciseSets Reps
Military Press 3 10
Bent Over Dumbbell Reverse Fly 3 8-10
Seated Arnold Press 2 10
Lateral Side Raises 2 10
Dumbbell Front Raises 2 10


Friday - Legs
Legs
ExerciseSets Reps
Squat 5 10,8,8,6,4
Leg Extension 3 12
Leg Curls 3 12
Standing Calf Raises 4 102
Sitting Calf Raises 2 10


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