Here’s another great and really effective muscle mass building workout for people who has already some training experience (over 3 months). It’s a 6 week routine ideal after finishing beginners split. You’ll be training 3 days per week:
Monday – Chest, Biceps, ABS
Tuesday – off,
Wednesday – Shoulders, Traps and Legs
Thursday – off,
Friday – Back, Triceps, Lower Back
Saturday – off
Sunday – off.
- Incline Barbell Bench Press 10/8/6
- Dips 10/8/6
- Incline Dumbell Flyes 10/8/6
- Alternated Dumbbell Curls 10/8/6
- Reverse Barbell Curls 10/8/6
- Preacher Curls 10/8/6
- Reverse Crunches 12/10/8
- Cable Crunches 12/10/8
- Front Squat 10/8/6
- Leg Curls 12/10/8
- Leg Press10/8/6
- Standing Calf Raises 15/12/10/8
- Shoulder Press Behind The Neck 10/8/6
- Dumbbell Shoulder Press 10/8/6
- Dumbbell Seated Bent-Over Lateral Raises 10/8/6
- Dumbbell Shrugs 15/12/10/8
- Chin-Ups 10/8/6 (palms facing you)
- Barbell Row 10/8/6 (wide, overhand grip)
- Cable Pull Downs Behind Neck 12/10/8 (wide, overhand grip)
- Lower Back
- Good Mornings 12/10/8/6
- Dips Behind Back 10/8/6
- 1-Arm Dumbbell Kickbacks 10/8/6 (each arm)
- Cable Overhead Extensions 12/10/8
Warm-up – about 10-15 mins moderate cardio – as usual. Every muscle group start with 2 light sets of 15 reps (about 50% weight of your first working set). You don’t need to do any warm-up sets for another exercise of the same muscle group.
Repetition range – between 10-6 for most exercises, for some isolation ones 12-8.
Rest between sets – from 60-90 seconds, not any longer.
Tempo – 1 second up, pause at the top for 1 sec. trying to squeeze your muscles, 2 seconds downkeeping your muscles contracted.
Chose quiet heavy weight – go to failure in last repetitions. Of course stay within 12-6 repetition range.
Keep adding weight, week by week, even small but constant increase.
Again, remember to measure yourself every week and keep tracking the progress in your logbook. After 6 weeks go back to workouts and choose different routine.