15 neck crunches - maybe
streches
every saturday,monday,tuesday
180 jump squat 12-20 reps
split jump lunges 12 - 20
Bulgarian split squad 50
2 in app
optional:
incline bench 3x8
squats 3x5
deadlifts 3x10
barbell bicep curl 3x8-10
rows 3x8
close grip bench 3 x 8
dips
THE TOOLS YOU NEED TO BUILD
®
THE BODY YOU WANT
30 min jogg/run
---------- forearms ----------sherry pickups 60 seconds
wrist curls 60 seconds
reverse wrist curls 60 secs
forearm grip 60 sec
---------- core ----------------plank 1 min x 1
arm circles
every other day do
2 in app
squats 3x5
bench 3x5
bicep curl 3x8-10
tricep extension 3x-failure
dips 3 x 10
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10 WEEK MASS BUILDING PROGRAM
This workout is designed to increase your
muscle mass as much as possible in 10 weeks.
Works each muscle group hard once per week
using mostly heavy compound exercises.
Link to Workout: https://www.muscleandstrength.com/
Main Goal: Build Muscle
Training Level: Advanced
Program Duration: 10 Weeks
Days Per Week: 4 Days
Time Per Workout: 50 Mins
Equipment: Barbell, Bodyweight,
Dumbbells, Machines
Author: Team Muscle & Strength
workouts/10-week-mass-building-program.html
FRIDAY
Monday - Chest & Triceps
Exercise
Sets
Reps
Barbell Bench Press
4
10, 8, 8, 6
Incline Bench Press
3
8, 8, 6
Decline Bench Press
3
8, 8, 6
Dumbbell Flys
2
10
Chest
Dumbbell Pullover
incline dumbell press
2
8-12
8
Triceps
Tricep Extension
4
10, 8, 8, 6*
Tricep Dip
3
10
Tricep Bench Dip
3
8
*Add more weight for each set.
SATURDAY
Tuesday - Back & Biceps
Exercise
Sets
Reps
5
10, 8, 8, 6, 4
Back
Deadlift
Chin Up
bent over row
2
3
8
One Arm Dumbbell Row
3
8
Seated Row
2
8
Close Grip Lat Pull Down
3
10, 10, 8
Standing Barbell Curl
3
8, 8, 6
Close Grip Preacher Curl
3
8, 8, 6
Incline Dumbbell Curl
2
12 - 14
Concentration Curl
2
10
Biceps
dumbell curl
3
10-14
monday
Thursday - Shoulders & Forearms
Exercise
Sets
Reps
3
10
Dumbbell Reverse Fly
3
8 - 10
Military Press
4
10
Dumbbell Lateral Raise
2
10
Dumbbell Shrugs*
2
10
Upright Row*
2
10
Standing Wrist Curl
4
10
Barbell Wrist Curl
4
10
Shoulders
Machine Shoulder Press
seated dumbell press
Forearms
*Dumbbell shrugs and upright row can be supersetted.
Tuesday
Friday - Legs
Exercise
Sets
Reps
5
10, 8, 8, 6, 4
3
12
3
12
Standing Calf Raise
4
12
Seated Calf Raise
2
12
Legs
Squat
Leg Extension
hip thrust
Leg Curl
Calves
incline dumbell curl
MUSCLEANDSTRENGTH.COM
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