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Benjamin's 4 Day Mass Building Routine
4 Day Mass Builder
Day 1- Chest and Tri's
4 X 10 Incline bench Press
4 X 10 Flat Bench Press
4 X 10 Decline Bench Press
3 X 10 Dumbell Flys
3 X 10 Weighted Dips
3 X 10 Skull Crushers
3 X 10 Close Grip Bench Presses
Last set of each excersize until failure.
Day 2- Legs
4 X 15 Leg Extensions
4 X 12 Hack Squat
3 X 10 Leg Press
3 X 10 Leg Curl
4 X until failure- calf press on leg press machine
Day 3- Rest
Day 4- Back and Bi's
4 X 10 Bent Over Barbell Rows
4 X 10 Lat Pulldowns
4 X 10 Close grip Pullups
4 X 15 Hyperextensions
4 X 10 Preacher Curls
4 X 10 Reverse Standing Barbell Curls
4 X 10 Dumbell Curls on Preacher bench
4 X 10 Hammer Curls
Day 5 Shoulders and Traps
4 X 10 Military Press
4 X 10 Front, Rear and Side Delt raises.
4 X 15 Barbell Shrugs
Try and go until failure on your last set of every excersize and on your first set go light to warm up. I have gained 35 pounds on this
routine in 7 months.I have changed some of the excersises to keep it from getting stale, but kept the compound excersises like the bench
press, squats, bent over rows, leg press, military press, preacher curls consistent. My strength has doubled. I am also taking NO
Explode and Muscle Milk.
Good Luck! - Benjamin
For illustrations and descriptions of the weight training exercises, please go to the following page:
Weight lifting exercises |
