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Home Workouts Mens Exercises IG Muscle > Exercises > Mass Builder

Mass Builder

Good for size and mass

Day 1 Back

Hard and heavy dead lifts 1 warm up then 3 x 3-8
2 arm D/bell rows 3 x 6-8
Wide grip low pully rows 3 x 6-8
Lat pull downs 3 x 6-8
D/bell pullovers 3 x 8-10

Day 2 Chest

Slight incline D/bell fly’s 1 x 12-15 then 3 x 6-8
Incline press on smith machine into neck (peg 3) 3 x 6-8
Incline press on smith machine into neck (peg 4) 3 x 6-8
Seated chest press fly grip seat high 3 x 6-8
Seated chest press fly grip seat low 3 x 6-8
Seated chest press cool down pump set max reps

Day 3 Legs

Lying leg curl 1 x 15 then 4 x 6-8
Bent knee dead lift 3 x 6-8
Smith machine squats to front 1 x 15 then 3 x 6-8
Smith machine squats normal 3 x 6-8
Lunges 3 x 6-8

Day 4 shoulders

Bent over D/bell or cable lateral raises 1 x 15 then 3 x 6
Upright rows 1 x 12 then 3 x 6
Seated press to front 1 x 10 then 3 x 10
Seated press facing seat 3 x 6
Side laterals single arm with D/bells 2 x 8-10

Day 5 triceps & Biceps

Over head tricep exten superset with preacher curls 1 x 12 then 3 x 6-8
Tricep push downs superset with barbell curls 3 x 6-8
Close grip bench press 3 x 6-8
Alternative d/bell curls 3 x 6-8

By IG Muscle 

 

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