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Mass Building Gym Workouts

Posted By on March 10th, 2014 in Vitaminfix Think - Issue 77

Mass building is of the biggest challenges and it can be difficult to stick to the kind of schedule it takes to create the bodies like those that grace the covers of magazines.

But if it’s important to you, all it really takes is a little time, determination, (maybe a few supps) and of coarse some real lifting in the gym, to get the results you want.

With this mass building workout, focus on key areas on different days and repeat for six weeks. Day 1 is chest and triceps; Day 2 is leg day; Day 3 is shoulders and abs; and Day 4 is back and biceps. For the odd-numbered weeks (i.e., weeks 1 and 3) you’ll be doing three sets of six repetitions plus a pump set of 25 reps. For the even-numbered weeks (i.e., weeks 2 and 4), you’ll be doing 12 reps on all sets. Pick days and times you can commit to, and go for it.

Mass Building for Odd-Numbered Weeks

Remember do 3 sets of six, for each exercise with 1 set of 25 at the end.

Day 1: Chest and Triceps

  • Leverage Incline Bench Press
  • Dumbbell Flyes
  • Bodyweight Dip
  • Cable Press-down

Day 2: Leg Day

  • Squats
  • Leg Press
  • Lunges
  • Lying Leg Curl
  • Standing Calf Raise

Day 3: Shoulders and Abs

  • Upright Row
  • Seated Bent-Over Lateral Raise
  • Kneeling Cable Crunch

Day 4: Back and Biceps

  • Dead-lift
  • Bent-Over Barbell Row
  • Lat Pull-down
  • Barbell Curl
  • Incline Dumbbells Curl

Mass Building for Even-Numbered Weeks

Remember to do 3 or 4 sets of 12 for each of these exercises.

Day 1: Chest and Triceps

  • Bench Press
  • Incline Dumbbell Press
  • Decline Dumbbell Press
  • Cable Press-down
  • Bench Dip
  • Bench Kickback

Day 2: Leg Day

  • Leg Extension
  • Leg Press
  • Squats
  • Seated Leg Curl
  • Seated Calf Raise

Day 3: Shoulders and Abs

  • Cable Lateral Raise
  • Dumbbell Upright Row
  • Incline Dumbbell Shrug
  • Reverse Crunch
  • Double Crunch
  • V-Ups

Day 4: Back and Biceps

  • Lat Pull-down
  • One-Arm Dumbbell Row
  • Seated Cable Row
  • Back Extensions

If you want to pack on some serious muscle this season, add these simple and effective mass building workouts to your regimen. Get the results you want before it’s time to really show it off in warm weather by getting started on dense muscle mass, now!

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VitaminFix Think

Issue 77
March 10th, 2014
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