Routine No. 1 MASS ROUTINE (Men)

ROUTINE No. 1
This is a routine for hard gainers who need to pack on size. It focuses on the basic, core lifts in order to help stimulate the largest muscle groups. Always warm up thoroughly prior to lifting heavy weights. Each set on the core movements - barbell presses, bench presses, squats, dead lifts should be taken to failure. Expend your energy on the core lifts. You want to know the secret to getting "BIG" well this is where it begins.
 

CYCLE: 2 Days On, 1 Day Off
 

LEVEL: Intermediate
 

GOAL: Gain Mass Shoulders
 

Barbell Presses 3 Sets x 6 - 10
Dumbbell Presses 3 Sets x 8 - 10
Dumbbell Side Laterals 3 Sets x 10
Dumbbell Rear Laterals 2 Sets x 12
 

BACK
 

Dead Lifts 3 Sets x 6 - 10
Barbell Row 3 Sets x 8 - 10
Pull-ups (Wide Grip) 2 Sets to Failure
Pull-ups (Underhand Close Grip) 2 Sets to Failure
 

DAY OFF
 

ARMS

Close Grip Bench Press 3 Sets x 5 - 8
Barbell Curl 3 Sets x 5 - 8
Skull Crushers 3 Sets x 8 - 10
Alternate Seated Dumbbell Curls 3 Sets x 8 - 10
Triceps Pushdowns 3 Sets x 10 - 12
Hammer Curl 3 Sets x 8 -10
Rope Cable Kickbacks 3 Sets x 12 - 15
Preacher Curls 3 Sets x 12 - 15
 

CHEST
 

Flat Bench 4 Sets x 5 - 10
Incline Bench Press 3 Sets x 8 -10
Incline Dumbbell Press 3 Sets x 6 - 8
Crossover Cables or Pec Deck 3 Sets x 12 - 15
 

DAY OFF
 

LEGS
 

Squats 4 Sets x 6 - 10
Leg Press 3 Sets x 10 - 12
Leg Extensions 3 Sets x 12
Lying Leg Curls 3 Sets x 12