Sample Workouts
3 DAY A WEEK MASS & POWER WORKOUT
You are going to be doing low reps, so be sure to maximize the weight you are using, to the point of where you may need assistance on the last few reps of your last set. Handling the weight you will be handling, your abs will be getting an indirect hit on your abs. If you want some direct ab work, add 50 total reps of crunches and leg raises.
Monday-Chest & Arms
Barbell Bench Press-4 sets of 5-6 reps(last 2 sets spotted)
Barbell Incline Press-3 sets of 8,6,4 reps
Barbell or E-Z Bar Curls-4 sets of 6 reps
Close Grip Bench Press-4 sets of 6 reps
Alternating Dumbbell Curls or Preacher Curls-3 sets of 8-6 reps
Lying Tricep Extensions-3 sets of 8-6 reps
Wednesday-Legs
Squats-5 sets of 6,6,6,4,4 reps
Straight Leg Deadlifts-4 sets of 6-8 reps
Leg Extensions-3 sets of 12,10,8 reps(slow reps)
Leg Curls-3 sets of 12,10,8 reps(slow reps)
Standing Calf Raises-3 sets of 20, 15, 10 reps, super set with:
Seated Calf Raises-3 sets of 20, 15, 10 reps
Saturday-Back and Shoulders
Deadlifts-5 sets of 3-5 reps
Bent Barbell Rows or Cable Rows-4 sets of 6 reps
Cable Pulldowns(with underhand grip)-3 sets of 8,6,4 reps
Shrugs-3 sets of 8,6,4 reps
Seated Military Press-4 sets of 5-6 reps
Lateral Raises-3 sets of 12,10,8 reps
You are going to be doing low reps, so be sure to maximize the weight you are using, to the point of where you may need assistance on the last few reps of your last set. Handling the weight you will be handling, your abs will be getting an indirect hit on your abs. If you want some direct ab work, add 50 total reps of crunches and leg raises.
Monday-Chest & Arms
Barbell Bench Press-4 sets of 5-6 reps(last 2 sets spotted)
Barbell Incline Press-3 sets of 8,6,4 reps
Barbell or E-Z Bar Curls-4 sets of 6 reps
Close Grip Bench Press-4 sets of 6 reps
Alternating Dumbbell Curls or Preacher Curls-3 sets of 8-6 reps
Lying Tricep Extensions-3 sets of 8-6 reps
Wednesday-Legs
Squats-5 sets of 6,6,6,4,4 reps
Straight Leg Deadlifts-4 sets of 6-8 reps
Leg Extensions-3 sets of 12,10,8 reps(slow reps)
Leg Curls-3 sets of 12,10,8 reps(slow reps)
Standing Calf Raises-3 sets of 20, 15, 10 reps, super set with:
Seated Calf Raises-3 sets of 20, 15, 10 reps
Saturday-Back and Shoulders
Deadlifts-5 sets of 3-5 reps
Bent Barbell Rows or Cable Rows-4 sets of 6 reps
Cable Pulldowns(with underhand grip)-3 sets of 8,6,4 reps
Shrugs-3 sets of 8,6,4 reps
Seated Military Press-4 sets of 5-6 reps
Lateral Raises-3 sets of 12,10,8 reps
