Workout 1

A
Chest/Triceps
Week 1
Barb. Bench
Incline Bench
Decline Bench
Dumb. Flys
Dumb. Pullover
Tricep Exten.
Tricep Dip
Tri. Pulldown
3/30/2013 Chest/Triceps
Week 2
lbs. x 10 Barb. Bench
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8 Incline Bench
lbs. x 8
lbs. x 6
lbs. x 8 Decline Bench
lbs. x 8
lbs. x 6
lbs. x 10 Dumb. Flys
lbs. x 10
lbs. x 8 Dumb. Pullover
lbs. x 8
lbs. x 10 Tricep Exten.
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 10 Tricep Dip
lbs. x 10
lbs. x 10
lbs. x 8 Tri. Pulldown
lbs. x 8
lbs. x 8
Week 3
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 8
Week 4
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 8
http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
Week 5
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 8
4/27/2013
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8
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6
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10
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6
10
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8
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Back/Bicep
Week 1
Chin Up
One arm Row
Seated Row
Bent Over Row
Lat Pulldown
Standing Barb. Curl
ClosePreachCurl
Incline Dumb. Curl

Conc. Curl
3/30/2013 Back/Bicep
Week 2
x 8 Chin Up
x8
lbs. x 8 One arm Row
lbs. x 8
lbs. x 8
lbs. x 8 Seated Row
lbs. x 8
lbs. x 8 Bent Over Row
lbs. x 8
lbs. x 10 Lat Pulldown
lbs. x 10
lbs. x 8
lbs. x 8 Standing Barb. Curl
lbs. x 8
lbs. x 6
lbs. x 8 ClosePreachCurl
lbs. x 8
lbs. x 6
lbs. x 14 Incline Dumb. Curl
lbs. x 12
lbs. x 10 Conc. Curl
lbs. x 10
3/31/2013 Back/Bicep
Week 3
x 8 Chin Up
x8
lbs. x 8One arm Row
lbs. x 8
lbs. x 8
lbs. x 8Seated Row
lbs. x 8
lbs. x 8Bent Over Ro
lbs. x 8
lbs. x Lat Pulldown
lbs. x 10
lbs. x 8
lbs. x 8Standing Barb
lbs. x 8
lbs. x 6
lbs. x 8ClosePreachCu
lbs. x 8
lbs. x 6
lbs. x Incline Dumb.
lbs. x 12
lbs. x Conc. Curl
lbs. x 10
4/1/2013
x8
x8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x
lbs. x 10
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x
lbs. x 12
lbs. x
lbs. x 10
Back/Bicep
Week 4
Chin Up
x8
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
lbs. x
One arm Row

8
8
Seated Row
8
Bent Over Ro
8
Lat Pulldown
10
8
Standing Barb
8
6
ClosePreachCu
8
6
Incline Dumb.
12
Conc. Curl
10
4/2/2013 Back/Bicep
Week 5
x 8 Chin Up
x8
lbs. x 8One arm Row
lbs. x 8
lbs. x 8
lbs. x 8Seated Row
lbs. x 8
lbs. x 8Bent Over Ro
lbs. x 8
lbs. x Lat Pulldown
lbs. x 10
lbs. x 8
lbs. x 8Standing Barb
lbs. x 8
lbs. x 6
lbs. x 8ClosePreachCu
lbs. x 8
lbs. x 6
lbs. x Incline Dumb.
lbs. x 12
lbs. x Conc. Curl
lbs. x 10
4/3/2013
x8
x8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 8
lbs. x 8
lbs. x 6
lbs. x 14
lbs. x 12
lbs. x 10
lbs. x 10
x
Shoulders
Week 1
Machine Press
Dumb. Reverse Fly
Military Press
Lat Raises
Dumb. Shrugs
Upright Row
Shoulders
Week 1
Machine Press
Dumb. Reverse Fly
Military Press
Lat Raises
Dumb. Shrugs
Upright Row
3/30/2013 Shoulders
Week 2
lbs. x 10 Machine Press
lbs. x 10
lbs. x 10
lbs. x 10 Dumb. Reverse Fly
lbs. x 10
lbs. x 8
lbs. x 10 Military Press
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10 Lat Raises
lbs. x 10
lbs. x 10 Dumb. Shrugs
lbs. x 10
lbs. x 10 Upright Row
lbs. x 10
3/30/2013 Shoulders
Week 2
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
3/31/2013 Shoulders
Week 3
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
3/31/2013 Shoulders
Week 3
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/1/2013 Shoulders
Week 4
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/1/2013 Shoulders
Week 4
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/2/2013 Shoulders
Week 5
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/2/2013 Shoulders
Week 5
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/3/2013
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 8
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
lbs. x 10
4/3/2013
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Legs Day
Squat
Leg Press
Leg Extension
Leg Curl
Barbell Lunge
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12
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10
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12
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8
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Squat
Leg Press
Leg Extension
Leg Curl
Barbell Lunge
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8
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12
12
10
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Squat
Leg Press
Leg Extension
Leg Curl
Barbell Lunge
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12
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10
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8
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Squat
Leg Press
Leg Extension
Leg Curl
Barbell Lunge
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10
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8
8
10
10
8
8
12
12
10
10
12
12
10
10
10
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8
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Squat
Leg Press
Leg Extension
Leg Curl
Barbell Lunge
lbs.
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10
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Workout 1

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Workout 1

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A

Standing Barb. Curl

Incline Dumb. Curl

One arm Row

Dumb. Reverse Fly

Dumb. Reverse Fly

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